THECOMPLETEGUIDETOFUNCTIONALTRAININGAllanCollins

Contents

Introduction

Chapter1Thebasicsoffunctionaltraining

Chapter2Squatpattern

Chapter3Liftpattern

Chapter4Presspattern

Chapter5Pullpattern

Chapter6Rotationpattern

Chapter7Smashpattern

Chapter8Movingandcarryingloadpattern

Chapter9Gaitandlocomotionpattern

Chapter10Supplementaryexercises

Chapter11Appliedprogrammes

Acknowledgements

Footnotes

References

Introduction

Theconceptoffunctionaltraininghasbeenfloatingaroundthefitnessindustryandamongthoseinvolvedinthestrengthandconditioningofathletesformanyyears. It isoneof themostdominant fitnessconceptsof the last20years,andshows little sign of diminishing. Every manufacturer and retailer wants todescribe their products as ‘functional’, every instructor wants their personaltraining sessions tobe ‘functional’, andevery trainingproviderwants to teachtheir concept of ‘functional training’. The definition of ‘functional’ refers tosomething being able to fulfill its purpose or function, and so in relation toexercise prescription or fitness, functional training could then be described astraining that means you are able to fulfill your purpose or function. A morecompletedefinitionoffunctionaltrainingis:

Theexecutionofspecificexercisesthathaveapositivecarryoverorbenefittohealthortheperformanceoftheperson’sdailytasks,their occupation or their sport, or for improved resilience toinjury.

Havingstudiedthetrainingmethodologiespopulartoday,itsoonbecomesclearthat there are still questions regarding functional training and there are manyconflictingopinionsamongthevarioustraininggurusincluding:•Arebicepcurlsfunctional?• Should seated leg extension and leg curl exercises be included within afunctionaltrainingprogramme?

•Dostabilityballsimprovefunctionalabilityornot?•Isthebarbellbentoverrowoneofthebestpullingexercises?•ShouldIsquatallthewaydown,onlyto90degreesorwiththighsparalleltothefloor?

Thesequestionsandmanymorewillbeaddressedthroughoutthisbooktoallowthe reader to truly understand what functional training means and how it iseffectivelyapplied.

‘Itisnottheacquisitionofknowledgethatisimportant,itismoretheapplicationofknowledge.’

1ThebasicsofFunctionalTraining

There are many forms or methodologies of training that all claim to befunctional,yet theyvary tremendously inexercise selectionandprogramming.Thesewillallbediscussedingreaterdetailfurtherinthissectionbutherearethemaintypes:

• Unstable surface training (using stability balls, BOSU®, discs, foam pads,etc.)

•Multi-planar training(suchas theGrayInstitutemethodof training,andthevariousduplicatesofthismethod)

•Olympicweightlifting (exercises such as the barbell snatch, clean and jerk,modifiedOlympiclifts,Olympicpullsandassistanceexercises)

• Unconventional training (using sandbags, conditioning ropes, hammers,Indianclubs)

• Traditional resistance training (including freeweights and fixed pathmachines)

•Modifiedstrongmantraining(usingsleds,logbars,superyokes,Atlasstonesandtyreflipping)

•Manyothermethodologiesincludingkettlebell,medicineballandbodyweightsuspensiontraining.

Inordertogainanunderstandingofhowweshouldtrain,weneedtounderstandwhywetrainthewaythatwecurrentlydo.Thereisaphrasethatencapsulatesthisnotion: ‘tounderstandwhereyouaregoing,youneed toknowwhereyouhavebeen.’

AHISTORYOFTRAINING

‘Thosewhodon’tlearnfromhistoryaredoomedtorepeatit.’GeorgeSantayana,1905.TheLifeofReason,Volume1

GREEKSANDROMANS

Functionaltrainingisnotanewconcept, infactithasexistedforthousandsofyears. Fitness training originated from the need to improve the athletic

performanceofsoldiers.Ancientwarriorsandsoldiersneededtocombinebothstrengthandskilliftheyweretosurvive.Theyhadtohavetheabilitytofightinhand-to-handcombat,tothrowdeadlyweapons,toruntowardsbattleortorideintobattle.Anunfitsoldierwhocouldnotperformtheseskills inbattleduetolackofstrength,powerorendurancewasnotlikelytosurviveforlongoutonthebattlefield. Therefore, fitness and strength endurance events were created toprovide the training necessary to survive long battles.This, in turn, led to thecreationoftheancientOlympics.

The ancientOlympians, such asMilo ofKroton,were not just professionalathletes,butweresuccessfulwarriorsforemost,whosenotorietyinbattleearnedthemthe right tocompeteat theOlympics.TheancientOlympicsconsistedofvery few events in comparison with the modern Olympics that we are allfamiliarwith.Ifamethodof trainingdidnot improveasoldier’sability torunfast, jumphigh, fightor throwweapons, therewasno reason for its inclusion.ThefollowinglisthighlightsthelinkbetweentheeventsincludedintheancientOlympicsandtheskillsneededforcombat:

•Boxing•Equestrianevents(chariotracing,riding)•Pankration(atypeofancientmixedmartialarts)•Pentathlon(acombinedeventofdiscus,javelin,jumping,running,wrestling)

ManyofthefitnessmethodologiesinventedbytheancientGreeksandRomansarestillinusetoday.

VINTAGETRAININGANDPHYSICALCULTURE

Fitnessdidnotchangeformanycenturies,untiltheconceptofphysicalcultureemergedinthelate1800sandearly1900s(whatwenowcommonlyrefertoasVintage Training). Physical culture is a term applied to health and strengthtrainingregimens,particularlythosethatoriginatedduringthe19thcentury,andschools were founded in many countries including Russia, Germany,Czechoslovakia,Sweden,England,America andAustralia to name a few.TheschoolsdevelopedasaresultofthegrowingissuesstemmingfromtheIndustrialRevolution and the subsequent inactivity of proportions of the population(particularlythemiddleclasses),whichwasleadingtoanincreaseinsedentaryconditionsanddiseases.

Each school utilised a slightly different system of training,with influencesfrom dance, gymnastics, sports, military training and medical calisthenics

(bodyweight exercises for health improvements). The influence of Greek andRomanmodelsofstrengthandconditioningwasstillapparent.

Themanyphysicalculturesystemsalsoinfluencedtoday’shealthandfitnessindustryoutsideofthetrainingmethodologies,aspractitionersbegantopromotetheir methods through the sale of books, journals, equipment and nutritionproducts. This helped to promote the benefits of physical culture to a massmarket. People were suddenly able to see physical culture as a means toimprovinghealth,vitalityandphysicalappearanceandpreventingdisease.

Schoolsofphysicalculturebecamethetemplatefortoday’sgymsandfitnesscentres, and the common tools used by many of these systems were the keyingredients in today’s concept of functional training, including dumbbells,barbells,ropes,kettlebells,medicineballsandIndianclubs.

Figure1.1ExampleofVintageDumbbellandKettlebellDesigns

Combat training using boxing andwrestling still formed part of the fitnesssystems practised. Probably the most famous of these methodologies wasinvented by strongmanEugenSandow and at the turn of the 20th century hissystem enjoyed considerable international popularity. Sandow was anaccomplished gymnast and wrestler and under tutelage of Professor Attila hebecame the father of modern bodybuilding. A pioneer in his field, he wasprobably the first athlete tomake a comfortable living through displaying hismuscularphysiqueandconsiderablestrength–hecouldperformaonearmbentpress of 269lbs and a one arm snatch of 180lbs. (Most athletic people todaycannotlift180lbs(83kg)withtwohandsabovetheirheadinasnatch,whilehecouldliftandholditwithjustone!)

Figure1.2EugenSandow,thefatherofmodernbodybuilding.

Sandow created the Institute of Physical Culture, a gymnasium forbodybuilders,inLondonin1897;hetrainedKingGeorgeV;hewroteamonthlymagazineandanumberofbooks;he inventedpatentedexercisemachinesandhadhisownrangeofdumbbells,barbellsandkettlebells;andheevenproducedhisownfitnessdrinkcalledSandow’sHealth&StrengthCocoa!Hisphysiquewas considered the epitome of masculinity and strength, and he wasphotographedmanytimesandreplicated instatues,mimickingthe‘ideal’maleproportionsof statuescreatedbysuchclassicalartistsasMichaelangelo.Since1977, the International Federation of Bodybuilding & Fitness (IFBB) hascelebratedEugen Sandow’s contribution to the sport by presenting his trophy,the Sandow (a foot-high statue in his image), to the winner of the largestinternationalbodybuildingcompetition,theMr.Olympia.

Over the years the concept of improving health through lifting weights,demonstrating integrated strength and power with ‘feats of strength’ and aprincipleofliftingweightsthroughspecificmovementhascometounderpinthebasics of functional training.Rather than training bymuscles (arm, hamstring

exercises,etc.)allofthesemuscleswouldbetrainedifallthemovementpatternswere worked, therefore allowing themuscles to take care of themselves. Theprinciples,equipmentandmethodsthatworkedsowellinimprovingthehealth,physiqueandperformanceofclientsahundredyearsagocanstillachieveresultsinathletestoday.

Over this period the exercises used in lifting competitions (bent press, sidepress, one arm snatch) have been replaced by what we see today in modernOlympicWeightliftingcompetitions–thetwohandcleanandjerkandtwohandsnatch.

BODYBUILDINGANDPOWERLIFTING

Twoofthemaininfluencesonhowweexercisetodayaremodernbodybuildingandpowerlifting.Massiveprogressions in scientificunderstandingandappliedknowledge have arisen from these disciplines andwithout them our ability totrain clients for improved strength, size and power would be diminished.However,thesedisciplinescanbeconsideredinparttohavealsohadanegativeimpact on modern functional fitness. Although modern bodybuilding andpowerliftingmayhavebroughtustechniqueslikeprogressiveresistancetraining(chains and bands), the development of fixed path machines for isolation ofmusclesfordevelopment,andawealthofscientificresearch,someofthese(likean overreliance on fixed path machines) have brought us away from someeffective,basicideasthatwereusedforhundredsifnotthousandsofyearssincetheevolutionofstrengthandconditioning.

Bodybuilding has evolved a great deal since the first strongmen andbodybuilders such as Sandow, CharlesAtlas andArthur Saxon trained primalmovementswithbasic freeweights,bodyweightandwrestling.Thesport againgained in popularity during the seventies when Arnold Schwarzenegger, LouFerrignoandFrancoColumbureignedsupreme,and ithascontinued toattractattentioninrecentdecadeswithstarssuchasDorianYatesandRonnieColeman.Overtheseyearsthoughthephysiqueshavechangedfromwhatispossiblewithdiet and freeweights to today’s exaggerated development with fixed pathmachinesandtheproliferationofsteroidsinprofessionalbodybuilding.

During the 1960s and 1970s, bodybuilders’ training regimes consisted of astaple of those foundation exercises known to improve physical development:squats, deadlifts, presses and pull-ups. However, the development of Nautilusresistance machines changed the face of bodybuilding. These fixed pathmachines allowed for a greater neural drive to a particular area, meaningbodybuilders were able to isolate a muscle for increased hypertrophy. Neural

driverelatestothenumberofmotorunitsactivatedbythenervoussystem–onafixed path machine less neural energy is required by stabilisers or balancemuscles(becauseyouareseated)andthereforemoreenergycanbefocusedontheagonistmuscles(theprimemovers)forgreatermotorunitactivationandtoallowmoreweight tobe lifted.This is commonly seenwith thebarbellbenchpressandSmithMachine–althoughtheexercisesseemidentical,moreweightislifted using the Smith Machine because there is less shoulder stabilisationrequired and no balancing of the bar. This is great to overload the agonistmuscles, but not so great for function, which usually requires the agonists toworkwith these othermuscles for functionalmovements.Unfortunatelymanytrainers and gym users overrely on these types of machines, and cannotunderstandwhy this type of training does not improve the body’s (integrated)functionalability.

In photographs for many fitness and bodybuilding magazines, certainisolationandfixedpathexerciseswerefoundtoshowbodybuilders’musclesattheirbest,meaningtheseparticularexercisesgraduallybecameknownasbeingthe best for hypertrophy, whether they were actually used in training by thatbodybuilderornot.Thisskewedtheopinionsoftheaverageexercisetobelievethat theseexerciseswere superior toothers for thedevelopmentof strengthorsize,suchasthelegextensionbeingpreferabletoabarbellsquat.

Theconceptofisolation,splitroutinesandselectingcertainexercisestoworkindividualmuscleshavebecomefundamentalprinciplesinfitnesstrainingtoday.Gym instructors and personal trainers are trained to write a resistanceprogramme that works the muscles of the chest, back, shoulders, arms, core,legs,hipsandcalves,withexercisesselectedtospecificallytargetthesemuscles.Thismethod, although commonpractice, contradictsmanyof the early fitnessconcepts. Arthur Saxon wrote The Development of Physical Power in 1905,notingintheintroduction:‘Ishallteachyoutojudgeamanbyhiscapabilitiesasanathlete,whetheraweightlifter,wrestlerornot,andnotbythemeasurementsof his biceps and chest…My ideawill be, and always has been, to leave themusclestolookafterthemselves.’

Inaddition,manymalegym-goersplaceanemphasisonthedevelopmentofchest,shoulderandarmmuscles,usuallyviaanoverrelianceonbenchpressing,andnoton awell-roundeddevelopmentofmusclemass (the symmetry that isusually sought in bodybuilding). Excessive overreliance of the Barbell BenchPresstodevelopthepushingmusclesseemstohaveacorrelationwithanteriorshoulder problems, andwill affect the normal biomechanics of gleno-humeralmovementwhilepressing.StandingOverheadPressingrequireslegstrength,hip

stability,corestability,thoracicmobilityandshoulderstability,allofwhichareeithernotrequiredorrequiredinverysmallamountsforsupineBarbellBenchPressing.A hundred years ago, Saxon (1905) summed up his response to thisnicely: ‘Neither do I consider a man really strong if he is in certain partsdevelopedoutofproportiontoothers.Ifamanhastremendousarmsandchestandweaklegsthenheisonlyhalfastrongman.’

The early athletes and strongmen considered the benchpress to be a lessertestof strength thananyof the standing lifts above thehead– theclean, jerk,pressand snatchwhichhasevolved into themodern sportofweightlifting.Sowhyhasthebarbellbenchpressachievedsuchproliferationwithintheaveragegym,wheninearlytrainingitwasararelyperformedexercise?Theanswerliesin the development of the sport of powerlifting in America in the 1950s and1960s, which increased in popularity (like bodybuilding) as Olympicweightliftingdecreasedinpopularity.ThemultitudeofliftsthatformthecoreofOlympic weightlifting were whittled down into three key lifts – the deadlift,back squat and bench press – in powerlifting. These three exercises areconsideredsupplementaryorassistantexercisestotheclean,jerkandsnatchbyOlympic weightlifting practitioners, but form the basis of powerlifting. Aspowerlifting increased in popularity andnotoriety, sodid theuseof thebenchpress.Withouttheinfluenceofpowerlifting,itishighlyunlikelythatthebenchpresswouldbeutilisedbythemassestothelevelitistoday.

The Bench Press, powerlifting styles of the deadlift and squat, fixed pathmachines,andknowledgeofhowtoisolatemuscles,allhaveaplaceinmodernfunctionaltraining,but(unlikemanypeople’strainingprogrammes),theyshouldnotformadominantproportion.

COREANDUNSTABLETRAINING

Asmanytrainersbecameawareofthelimitationsandpotentialissuesassociatedwith excessive or sole use of fixed path and isolation exercises in thedevelopmentofstrengthandfitness,sotheconceptoffunctionaltrainingbeganto emerge. However, the pendulum swung too far as it veered from stable,machine-basedtrainingtounstable,core-emphasisedfunctionaltraining.

Manyfitnessprofessionalsmistakenly refer tocoreandunstable trainingasfunctional training. They believe that if training emphasises working the coremusclesorifthesurfaceisunstable,suchaswhenusingastabilityballordisc,theremustbepositivecarryover toaperson’sperformanceof functional tasks.Thisassumptionhasbeenshowntobeincorrect.

Figure1.3UnstableSurfaceTraining

Corestability

CoreStabilitycanbedescribedastheabilityofthecoremusclestoworkinanefficientandcoordinatedfashiontomaintaincorrectalignmentofthespineandpelviswhilethelimbsaremoving.Improvingcorestabilitycanhaveabeneficialimpact on strength in different movement patterns if the individual’s corestabilityor strength is lacking,and if this is theweak link in thekineticchain(thedifferentmuscles involved inamovementor task).Buildingup thisweaklinkshouldallowtheindividualtodemonstratestrengthinconjunctionwiththerestofthekineticchainofmuscles.

For example, thinkof a functional task like lifting a heavyobject from thefloor–aweakbackorcorestabilisermuscles(suchasthemusclesthatextendtheback)will limit theabilityof thehipextensormuscles(thehamstringsandglutes) to produce force against a load in the lifting pattern. In order for thehamstrings and glutes to produce force efficiently to lift the upper torso andextend thehips, thebodyneeds tostabiliseand lock thecore.Thisstablebase

allowstheforcetobeefficientlytransferredfromtheagonists(theprimemoversormainmuscles responsible for themovement), through the stabilisers to theload.Theadage‘youcan’tfireacannonfromacanoe’representsthenecessityof having a stable base in the production of force.Building up the stabilisingcore or back muscles would have the potential to improve performance infunctionaltaskslikelifting.

However,whathappenswhenthecoremuscleshavereachedanoptimallevelofstrengthorstability?Wouldundertakingadditionalcorestrengthorstabilitytraining make your agonists stronger? No, it would not, and the subsequenttraining once the core muscles have reached their optimal level of strengthwould be awaste of time.Additional core training should only be prescribedwhenthecorestabilityorstrengthisdeficientinrelationtotherestofthekineticchain. In fact, correcting this deficit doesn’t actually make your agonistsstronger;itonlyallowsthebodytocorrectlyapplythisstrength.Havingstrengthwithout the ability to apply it in a functionalmovement pattern is awaste ofstrength.Ifyouhavestronghamstringsthatcandeadlift200kg,butalowerbackthatcanonlystabilise150kg,youwillbelimitedbyyourweakestlinkandyourbodywillonlyallowyoutolift150kg.

The idea of training is to develop strength through functional movementpatterns and supplementary exercises,whichyou can then apply to a rangeofdailyfunctionalpatterns.Thisisachievedthroughabalanceofstrengthbetweenagonists (the primarymuscles responsible for themovement), antagonists (theopposingmuscles)andassistantmuscles (those thatassist theprimarymusclesorthosethatstabilisenearbyjoints).Takingtheexamplejustgiven,ifyouhaveassessedthatyourlowerbackisweakincomparisontoyourhamstrings,youcanadd supplementary exercises to work the lower body, thereby improving theagonist-synergist strength balance and eventually allowing you to deadlift200kg.What then? If youbuildupyour lowerbackwithmore supplementaryexercises, can you deadlift more? No, because now the limiting factor is thestrength of the agonists (the hamstrings) and their ability to lift only 200kg.Simply performing more core training is not always the answer to improvedfunctionalstrengthandperformance.

Unstablesurfacetraining(UST)

UnstableSurfaceTraininginvolvesperformingexercisesonasurfaceorobjectthat challenges the balance of the user. Formanyyears now the popularity ofunstable training has increased, with products like the stability ball, BOSU®,stability discs, wobble boards and foam pads a common sight in everyday

trainingfacilities,andnotjustintherehabilitationstudioswheretheyoriginatedtoimprovebalance,proprioceptionandstabilityforolderclientsorforthoseinrehabilitationfrominjuriesorneurologicalconditions,likestrokes.

Vera-Garcia,Grenier&McGill(2000)evaluatedmuscleactivityintheupperandlowerregionsoftherectusabdominisduringcurl-upsperformedonaSwissballversusastablebench,withresultsdemonstratingthatperformingthecurl-upon a Swiss ball led to significantly greater abdominalmuscle activity (50 percentversus21percentofmaximalactivity).Theseresultsweretakentomeanthatperformingexercises,suchastheoverheadpress,squatorbicepscurlwhenkneelingorstoodonastabilityballwouldimproveactivationmuchmorethanwhenstoodontheground,becausethisadditionalcoreemphasiswouldhaveagreater carryover to functional strength and performance. For some time,therefore, unstable training was seen to represent more of a challenge to thebody, leading to the method being adopted by many fitness professionals toimprovesportsperformanceintheirclients.

However,inrecentyearstherehasbeenasomewhatofabacklash,withmanyexperts and researchers highlighting the limitations of using UST to developstrength. Researchers have found that muscular force output is significantlydiminishedwhenexerciseslikethesquatandthebenchpressareperformedonan unstable surface (Anderson & Behm, 2004; Behm, Anderson & Curnew,2002; Koshida et al, 2008). Anderson& Behm (2004) found a 59.6 per centdeclineinthemaximumisometricforceoutput(theamountofweightthatcouldbelifted)whenthebenchpresswasperformedonanunstablesurfaceversusastable surface. What this research shows is that although UST has its placewithin the functional continuum, it is important to realise that the forcegeneratedand thesubsequent load liftedby theagonistsduring theseexercisesmay be too little to stimulate any improvements in strength (or otherimprovementsoradaptationslikehypertrophyorpower).

POSTURALCORRECTIONANDMULTIPLANARTRAINING

Posturalcorrection

LinkedwiththepopularityofUSTisthefocusonposturalcorrection.Improvingpostureshouldbeacrucialfactor ineveryprogramme,sincethiswilldecreasestressontheassociatedjointsandcanimprovethebody’sbiomechanics(whichasaresultcanallowtheagoniststodemonstratetheirtruestrength–i.e.makingyou functionally stronger). Rather than only focusing on low load unstabletraining to improveposture, theemphasisshouldbeon improving theagonist-

antagoniststrengthbalanceandreleasinganymyofascialrestrictions,discussedlater in this chapter (see here) using tennis balls, foam rollers or manualtreatments (from practitioners like sports massage therapists, rolfers or activereleasetherapists).

Multi-planartraining

AnotherapproachtotrainingthathasincreasedinpopularityoverthelastfivetotenyearshasbeenwhatIrefertoasthemulti-planarapproach.Thissystemwaspromoted predominantly byGaryGray, anAmerican sports therapist, and hassincebeenrepackagedbymanyothercompaniesandfitnessprofessionals.Hismethodology of training the body in all three planes of motion and thesubsequenttechniquesanddrillstoimprovejointmobilityandmuscleactivationareveryeffective andas aprehabilitationand rehabilitation tool are excellent.However,thetechniquedoeshavesomesimilaritiestounstabletraining,inthatthedumbbellsandmedicineballscommonlyusedtoinitiatethemusclespindleactivation (the stretch reflex for muscle contraction) are kept low in load(weight) in order to reach the required tempo or number of repetitions. Thismeansitscarryovertoimprovedstrengthislikelytobeverylow,sincestrengthadaptations require loads heavier than 70% of 1RM (approximately 12repetitionsmaxorheavier). It is thereforebestcombinedwithheavierstrengthtraining, as a means of increasing the ability of the body to activate specificmuscles,ratherthanjustasacomprehensivestand-alonemethodoftraining.

The following chapters will provide an overview of modern concepts offunctional training, particularly the functional triangle, which should help tobetterexplaintheoptimaluseofmulti-planartraining.

UNCONVENTIONALTRAINING

Over recent years, there has been a considerable increase in the interest inunconventional, or caveman-style, training. This includes such methods ashammerslams,tyreflipping,sledpullingorundulatingtrainingwithropes(seehere).One reason for the increasedpopularity in thesemethods is their use inmixedmartialarts(MMA)strengthandconditioninganditsownhugeincreaseinpopularityover the last fiveyears.MMAasasportwill inherentlyembraceanymethod if effective, andwill dismiss anymethod that is not. Such sportsprovide an excellent testing ground for the effectiveness of these unusual (orunconventional)trainingmethods,evenbeforeresearchcanbackthemup.

Figure1.4UnconventionalProgressiveResistancetrainingwithchains

Figure1.5UnconventionalUndulatingTrainingwithropes

Manyof theunconventional tools used to improve strengthor conditioning

havedevelopedfrompowerliftingmethods(suchasprogressiveresistancewith

chains and bands and sled training) or strongman training (such as using logbars, keg lifts, Atlas stones, etc.). Rope training particularly has become verypopular in the last couple of years for improving upper body anaerobicconditioning with undulating drills (consistent, rhythmical waves in differentpatterns),aswellasgripandforearmtraining.

Crossfit isa fitness franchisewithgymsacross theworld thatdelivershighdensity circuit sessions using Olympic lifting, gymnastic, kettlebell andsuspension systemexercises.Franchises such as this are heavily dependant ontheseunconventionalstylesoftraining,andmanymorestandardfitnessclubsarebeginning to considerwhichof theseunconventional exercisesor tools canbeimplementedintothemainstreammarket.

FOUNDATIONTRAININGPRINCIPLES

‘“Thinksimple”asmyoldmasterusedtosaymeaningreducethewholeof itspartsintothesimplestterms,gettingbacktofirstprinciples.’

FrankLloydWright,architectandwriter

‘Everysciencehasforitsbasisasystemofprinciplesasfixedandunalterableasthose by which the universe is regulated and governed. Man cannot makeprinciples;hecanonlydiscoverthem.’

ThomasPaine,authorandinventor

Exercise science is no different to any other science, in that it has certainprinciplesatitscore:

•Adaptation•Overload•Specificity•Reversibility•Acclimatisation•Generalisation•Individuality

All training programmes should adhere to these principles in order tosuccessfullyreachthegoalsoftheindividual.

ADAPTATION

Adaptationisanyanatomicalorphysiologicalchangeinthebodythatiscausedbyastimulusorstressor.ChangessuchasimprovementsinVO2max(maximaloxygenuptake), decreasedbody fat percentage, increased absolute strength ontheback squat, increasedbonedensity and improved insulin sensitivity are allexamplesofhow thebodymaychangeandalter to theparticular stresses it isexposed to in order to survive and flourish in this new and changingenvironment.

OVERLOAD

Overloadistheprinciplethatthestimulusorstressormustbeaboveaminimumthreshold in order to cause an adaptation or change.Whatever the adaptationsought, the overload must be above a certain threshold in order to elicit thischange(tostimulatethebodytoadapt),whilenotbeinganexcessiveoverload.

Insufficientoverloadwillnotcauseanadaptation,becausethebodyisalreadyaccustomed to the stimulus (or programme), and so it is already within thebody’scomfortableability.Excessiveoverloadmayalsonotcauseanadaptationorchangebecausethestimuluswillbetoostressfultothebody,andtheriskofinjurywill increase.Theideais topitchtheoverloadbetweenthesetwolevels(inrelationtointensity,densityorvolume).Periodsofshort-termoverreachingwillhelptostimulatethebodytoadapt,butshouldbecarefullyappliedsoasnottocausethebodytogointoanovertrainingstate.Theseshort-termoverreachingsessionsorperiodsoftrainingarecommonlycalledplateaubustersbecausethey‘shock’thebodytoadaptandgetpastaplateau.Theymayseemlikeexcessiveoverloadintheshortterm,butinthelongtermcancauseimprovedadaptations.Progressive overload means that gradually increasingly overloads areincrementallyappliedtothebodyoveraperiodoftimeinasystematicapproachinordertoachieveadaptations.

SPECIFICITY

Specificitymeansthat theadaptationwillbespecialisedandexact, inresponseto the particular overload. There will always be a specificity buffer whenapplyingoverload–itdoesn’thavetobeexactlythesameastheactivityyouarelookingtoimprove,butshouldbesimilarinrelationtomusclesactivated,motorunits recruited, tempo, time under tension (length of time theweight is beingheld or rep performed), energy systems worked, type of muscle contraction,jointsused,forcevector,movementpattern,load,intensityandrecoveryperiod

betweenboutsofactivity.Analysing theactivityand thenchoosing thecorrecttrainingvariableswillhelpaccomplishthis,butsupplementarydrillsandcross-trainingcanalsohaveabeneficialoutcome in relation toperformance,despitetheactivitynotbeingsimilar.Forexample, isolatedseated legcurlsonafixedpathmachinecanhelp to improvehamstringstrength,correctmedial to lateralheadimbalances(differencesbetweenthebicepsfemorisandsemimembranosusand semitendinosus), improve quad to hamstring strength ratios and kneestability, which when applied with appropriate squat patterns can help toimprovethefunctionalcapabilitiesofsprinting,jumpingandthrowing.

Reversibility

Reversibilitystatesthatnoadaptationorchangeispermanent;theoverloadmustbemaintained, varied or increased or the changeswill eventually diminish topre-traininglevels.Trainingvariablesmustbemanipulatedandstresscontinuedto be applied to continue adaptations and prevent adaptations being lost.Periodisationwillhelptomaintainadaptationsfrompreviousphasesoftrainingwhilenewadaptationsarebeingsought.

Acclimitisation

Thedefinitionofinsanityissaidtobedoingthesamethingoverandoveragainand expecting a different result. Acclimatisation means that the body willgradually adapt to a particular stimulus or stressor, diminishing its effects andbenefits.Someindividualswillacclimatiseveryquickly,whileotherindividualswillcontinuetobenefitandadapttosimilarstresses(thesamesession)appliedover longerperiodsof time.Clientsgiftedwithhighproportionsof fast twitchfibreswill usually adapt quicker to a stimulus, and thuswill need to vary thesessionmore frequently,whilemost clientswill usually be able to follow thesame session (with small micro-changes) for five to seven sessions beforeneeding significant variation. Manipulating the training variables at anappropriate time, alongside correct recovery periods between sessions andphasesof training, and the inputof ‘shock training’will all help topreventorlimitplateauingofimprovementsoradaptations.

Generalisation

Generalisation states that there are certain guidelines for training variables(volume, intensity, rest periods etc.) that will elicit the desired response ifadheredto.Responsetotrainingwillfollowanormaldistributioncurvewiththemajorityofindividualsgroupedinthemiddleandadaptinginacertainway.Itis

generallyacceptedthatareprangeof6–12RMwillillicitahypertrophyeffect,oranincreaseinmusclesize,(aslongastheothertrainingvariablesarewithinoptimalparameters),andwecanassumethatformostofthepopulationthiswillbethemostappropriaterangetofollowforanindividuallookingtoachievethisgoal.

However, therewillalsobe individuals thatdonotrespondto thesegeneralguidelines and will actually hypertrophymore with rep ranges of 3–5 or 12–15RM.Nooneprogrammewillalwayssuiteveryone,butifaprogrammeworksfor 70 per cent of the individuals that it is prescribed to, then it is generallyacceptedasbeingsuccessful.

Table1.1Generalrecommendationsoftrainingparameterstoachievedifferentgoals

Individuality

Individualitylinkswithgeneralisation,inthatthetrainershouldalwaysconsiderhow the individual responds to overload alongside the individual’s specificrequirements to achieve their goal. If a client has specific issues in relation toagonist-antagonist or agonist-synergist/fixator muscle balances, biomechanicalrestrictions or considerations, myofascial restrictions or hormonal imbalances,then itwill be critical to consider these factorswhendeveloping their trainingprogramme.Twoathletesperformingatthesamelevel,withthesameexperienceand the same goals, may have significant differences in their programmesbecause of factors ascertained during the testing and evaluation process.Therefore, after testing if it is ascertained that the client requires a 3–5RM toachievebetterhypertrophy, then thispredominantly is therange thatshouldbeapplied,despitethegeneralrecommendationsofa6–12RM.

Periodisation

Periodisationisnotaprincipleinitself,butitiscommonlyexplainedinrelationtotheotherprinciplesoffitnesstraining.Inordertopreventacclimatisation,thetraining overload should be progressively manipulated and integrated withrecovery periods to more effectively elicit the adaptations of training. Work

cyclesof12weeks, brokendown into smaller phases and then into individualsessions,workverywellformostindividuals,withonetotwoweeksofrecoverybetweencycles.Frequencyofsessions,multiplesessionsperdayandtolerancetointensityandvolumewillgreatlydependontheindividualandtheirtrainingexperience.

‘Obeytheprincipleswithoutbeingboundbythem.’

BruceLee

Most of the common errors in exercise programmes result from a failure toadheretooneormoreofthesetrainingprinciples.Althoughtheremaybesomeexperimentation with different programmes, the principles of training shouldalwaysremainattheforefrontofthemind.Anexampleofnotadheringtotheseprinciplescanbeseenbelow:

PoorProgrammingExample:

Atrainermaywanttoachievegreaterhamstringstrengthinaclient.Theylookto improve the muscles’ activation by stimulating the muscle spindles of theclient’s hamstrings, and do this by performing a fast eccentric loading phase(wherethemuscleis lengtheningunderload).Thisisdonebyaddingapairoflightdumbbellstotheperformanceofastepandreachexercise(seehere).Thisexercise will help to improve the function of the hamstrings by eliciting thisstretch reflex, but will this exercise improve overall functional ability of thehamstrings?Will this exercise stimulate hypertrophy or strength by increasingthe number of myosin cross-bridges or size of the muscle fibres of thehamstrings?Theanswerisno,andthereasonisthattheload(orintensity)istoolow. To improve strength or hypertrophy theminimum load is 70 per cent of1RM(12repsorless),whichisheavierthanthelightdumbbellsusedinthestepandreach.Sincethehamstringshaveahighproportionoffasttwitchfibrestheyrespond best to 10RMor heavier. To achieve these adaptations, exercises thatutilise low reps and heavier loads, such as Romanian deadlifts or leg curls,shouldbeprogrammed.AlthoughthestepandreachandRomaniandeadliftwillboth work the hamstrings, they elicit different improvements within thesemuscles. They should be viewed as different ‘tools’, used when appropriatewithintheperiodisedprogrammetoachievetheappropriate(different)goal.

MODERNCONCEPTSOFFUNCTIONALTRAINING

Functionaltrainingisatermthatiscommonlyappliedtoequipmentandtraining

methodologies,whenreallythoseapplyingitdon’thaveaclearunderstandingofwhatthetermtrulymeans.

Functional training is synonymous with the training principle of specificity –you are fit for what you do. Train using the deadlift and your ability to liftobjectswillbeimproved,butitwillprobablyhavelittlecarryovertoswimmingbackstroke.

So how does this apply when selecting exercises, equipment or trainingmethodologiesfor‘theaverageperson’?Everygymuser,clientorsportspersonshould findcertain similarities in their trainingprogrammebecause, aboveall,we are all human. Including movement patterns that mimic the actions thathumanshavebeenperformingforthousandsofyearsinfitnesstraininghelpsustobetterundertakethesehumanmovementpatternsineverydaylife.

Therearesevenkeyhumanmovementpatterns,popularisedbyPaulChekoftheC.H.E.K.Instituteinthe1990s.Theseare:

1.Squat2.Lunge3.Lift4.Push5.Pull6.Rotate7.Gaita

FormanyyearsIusedthislistwithoutquestion,butanumberofyearsagoIsatdowntoreallyassesswhetheritwascomprehensiveenough.Iconcludedthatitwasnotandsodevelopedamorecompletecategorisationofhumanmovementpatterns. I takenocredit fordevising the idea,butonly for its refinement andexpansion. In my defense I like to quote a famous phrase, used recently byStephenHawking as the title of his 2003 book. Standing on the Shoulders ofGiants. IsaacNewtonmade this concept famous in a letter to his rivalRobertHookein1676:

‘What Descartes did was a good step. You have added muchseveralways,andespecially in taking thecoloursof thinplatesintophilosophicalconsideration.IfIhaveseenalittlefurtheritisbystandingontheshouldersofGiants.’

UsingthetheoriesproposedbyChekallowedmetoprogressthelistofhuman

movement patterns to nine major areas. We have presented this list to otherexpertsandwithinourContinuingProfessionalDevelopment(CPD)coursesintheUK,Europe,SouthAfricaandAmerica,anditisbecomingthestandardlistformovementpatterntrainingusedbymastertrainersinthesecountries.

1.Squat2.Lift3.Press4.Pull5.Rotation6.Smash7.Movingandcarryingload8.Gaitandlocomotion9.Fighting

Sowhatdothesemovementpatternsmean,whythechangesfromthepreviouslistandwhytheadditionalpatterns?

Thesquatpatternisaquad-dominantsittingpattern,whichincludesparallelstance,singlelegandsplitstancesquats,lunges,jumping,landingandhopping.Sowhyisthelungenotaseparatemovementpattern?Whenyouactuallybreakit down, the lunge ismerely a dynamic split stance squat – it is still a quad-dominant sitting position, and therefore should be classified under the squatpattern. The lift pattern is a hip-dominant movement, engaging the posteriorchainmusclesandusedtopickobjectsuportothrowthemupwardsorbehindyou.Thepressandpullpatternsinvolvemovinganobjecttowardstheshoulderor away from the shoulder respectively. The rotation pattern is a transverseplanemotion,whichinvolvesthetorsoandhipstwisting.Thesmashpatternisaflexion-typepatternasifslammingyourhandsoranobjecttothefloor,suchasthrowing a sandbag straight downwards or slamming a hammer onto a tyre.Movingandcarryingloadiseffectivelymovingthebodyagainfromoneplacetothenext,butwhiletakingaloadorobjectwithyou–dragging,pushingandcarrying(on theshoulders,across thechest, in thearmsor in thehands).Gaitand locomotion involves moving the body from one place to another andincludes walking, running, crawling and swimming. Fighting is the onlymovement pattern that doesn’t easily fit into any of the other categories andinvolves kicking, punching, elbowing, wrestling and grappling. This finalmovementpattern iscommonlyexcludedfromclients’programmesbecauseofsociological restrictions (i.e. it is not professional to put sixty-year-old female

clientsinagrapplingmovelikearearnakedchoke).

THEFUNCTIONALTRIANGLE

The functional triangle is used to represent the functional capacity of anindividualwithinaparticularmovementpattern.Toillustratehowthisworks,wewillusetheliftpatternasanexample.

Figure1.6Thefunctionaltriangle

Height=functionalappliedstrength

The height of the triangle is representative of the maximum force that theindividualcanproduceinthispattern.Fortheliftpatternthiswouldbewhattheindividualcandeadlift.Adeadliftof200kgwouldproduceatallertrianglethanonethatcouldonlydeadlift150kg.Wewillcallthisfunctionalappliedstrength(nottobeconfusedwiththefunctionalstrengthreprangeof6–8RM,seehere).

Width=functionalrange

The breadth or width of the triangle is representative of the range that theindividualcandemonstrate thismovementpattern,whether this ismeasuredatdifferentspeeds,gripsandstancesandinmultipleplanesofmotion.Fortheliftpattern,thismaybetheirabilitytothrowanobjectoverheadandbehind,toliftanobjectstoodononeleg,toliftandrotate–pickinganobjectupfromtheside.

Thisisreferredtoastheindividual’sfunctionalrange.

Functionalcapacity

Thefunctionalcapacityforthemovementpatternisthereforeaproductofboththe functional applied strength and the functional range. Too little training todevelop one or the other will limit the overall capacity. This can be againrepresentedbyvariationsintheshapeofthetriangleseeninfigure1.7.

Figure1.7Variationsinfunctionalcapacitybecauseoffunctionalrange

Triangle (a) represents the functional capacity of an individualwhomayhavethesamefunctionalappliedstrengthastheindividualrepresentedintriangle(b),but they can only demonstrate this strength in a very narrow range.They candeadlift the sameweight, but ask them to lift aweight from the side (lift androtate)andtheywillnotbeabletodemonstratethisstrength.Theyshouldlookto maintain their functional applied strength and to improve their functionalrange.

Figure1.8Functionalcapacitybecauseofvariationsinfunctionalappliedstrength

Figure1.8,thesecondexampleshowsthatthepersonhasspentalotoftimeimprovingtheirfunctionalrangebyliftingononeleg,onunstablesurfaces,withrotationorrepeatedlyswingingakettlebell.However,theyhavedonethistothedetriment of improving their functional applied strength – they are essentiallyweak.

Sowhataboutperformanceandinjuryprevention?Askapersontoperformataskthatfallswithintheirfunctionalcapacityandtheriskofthemgettinginjuredislow,whilethechanceofthembeingabletoperformthetaskisquitegood(seeyellowstarinfigure1.9).Howeverask thefirstexample to liftanobject fromtheside(liftandrotate)orforthesecondexampletoliftaheavierweightandthetaskwill falloutsideof their functionalcapacity (oroutsideof the individual’sfunctionaltriangle–seeredstarinfigure1.9).Theywillbeunable toperformthattaskandthechanceofthemgettinginjuredgoesupsignificantly.

Improvingbothfunctionalappliedstrengthandfunctionalrangewillincreaseanindividual’sfunctionalcapacity, leadingtoincreasedperformance(abilitytoperform a variety of tasks easily and efficiently) and to improved injuryresilience. In addition to this we should consider the foundation to everyindividual movement pattern (represented by the black foundation box in thefunctional triangle in figure 1.10). This would include posture, biomechanics,proprioception (an awareness of the body and limbs in space) andmobility toperform that movement. Without these key ingredients for each movementpattern, any training to improve strength, power or strength endurancewithinanyofthemovementpatternswillbeseverelylimited.Althoughtheyarenottheonly things thatshouldbe trainedforoptimalperformance, theyarewhathighlevelsoffunctionalstrength,rangeandcapacityarebuiltupon.

Figure1.9Usingthefunctionaltriangletoavoidinjuryandincreasesuccess

Figure1.10Buildingastrongfoundationforeachmovementpattern

ASSESSINGCLIENTS’HUMANMOVEMENTPATTERNS

Anindividualshouldbeassessedacrosseachofthehumanmovementpatternstodeterminewhichofthemtheyneedtoperformatanaveragelevelandwhichtheyneedtoperformatanaboveaveragelevel–dependingontheirjoborsport.Arower,forexample,needstobeabletosquat,liftandpullatanelitelevel,butdoesnotneedtobeable toswimorrunatanelite level(unless theboatsinksandtheyhavetoswimbacktotheboathouseofcourse!).Thegoaloffunctionalapplied strength for the remainingmovement patterns does not need to be ashighforthemovementpatternsusedinthatparticularsport.

Thistheoryalsotranslatesintoeverdaylife–theaverageclientshouldlooktoimprovetheirfunctionalappliedstrengthandfunctionalrangetocopewithanytask encountered in their daily life and activities, but theywould not need toachievethehighlevelsofaneliteathlete.Wethereforetrainthisclientthesameasanddifferently toanelite athlete.The samebyassessinggoals and startingpoints,evaluatingareasofweakness,trainingeachofthefunctionalmovementspatternstoimproveperformanceandincreaseresiliencetoinjury;differentlyinthatthelevelsoffunctionalappliedstrengthandfunctionalrangeusuallydonot

needtobeashighoraswidefornon-athletes.

THEPRINCIPLESOFFUNCTIONALTRAINING

Wehavedeveloped20keyprinciplesoffunctionaltrainingthatsummariseandapplythekeyconceptsdiscussedabove.

1.ADAPTATIONISTHEGOALANDCORRECTAPPLICATIONOFTHEOVERLOADISTHEKEYTOTHIS

All training programmes and the exercises within them should seek to elicitchanges in the body in a progressive, planned and logical pattern. In order toachieve these changes (or adaptations) the trainingmust be above a thresholdthatwouldstimulatethebody.Liftingalightweightfor8–12RMisnotthesameasliftingaheavierweightfor8–12RM;theweightshouldbeappropriatefortherepetition range and research has shown this should be at least 70 per cent of1RM tocause increases in strength.Undertakingexercisesor training sessionsthatarebelowthethresholdforoverloadwillnotcauseanystrengthadaptations.

Theonlysetsperformedatlowintensitiesarewarm-upandcool-downsetsor‘teachingsets’.Somesessionswillbedeliberatelyplannedtoprovideperiodsofrecovery with active rest, low volume or low intensity. These sessions willimprove the effectiveness of higher intensity or higher volumes sessions orphasesonlywhencorrectlyimplemented.

2.TRAINMOVEMENTSNOTMUSCLES

This is one of the most important principles in functional training, and isadvocatedbymanyofthefunctionaltrainingexperts,includingArthurSaxonasearly as the 1900s. Rather than adapting a modern bodybuilding approach toprogrammingbasedonmuscles(chestworkout,shoulderworkout,etc.),weneedto design programmes based upon the humanmovement patterns.Although adumbbell lateral raiseandamilitarypresswillbothwork thedeltoidmuscles,thepresswill logicallyhaveagreatercarryover toeverydayactivities than theraise,becauseitisapresspattern,whiletheraiseisnotamovementperformedanywherebutinafitnessenvironment.

3.ASSESSANDTRAINTHELIMITINGFACTORSOFALLTHEMOVEMENTPATTERNS

Eachmovementpatternwillbe limitedbyanumberof factors.Simplyaddingvariationsof the liftpatternexerciseswithinyour trainingprogrammewillnot

guarantee amazing deadlift scores.Muscles in spasm, nerve dysfunction, tightantagonists andmany other factorsmay be limiting your performance in eachandeverymovementpattern.Anassessmentshouldbemadetoidentifywhetherthese limiting factors are decreasing the potential gains and, if they are, theyshouldbecorrected.

4.ENSUREOPTIMALBALANCEOFTHEAGONIST-ANTAGONISTSTRENGTHBALANCE

An antagonistic pair ofmuscles ismade up of the agonist (or themuscle thatcontractsandisresponsibleforthemovementofthelimb)andtheantagonist(ortheopposingmusclethatrelaxesduringacontractionandisresponsiblefortheoppositemovementofthelimb).Sincemusclescanonlypullalimbwhentheycontract and cannot push, opposing or antagonistic muscles will produce theoppositejointactionwhentheycontractorpullalimb.

At every joint there should be an optimal strength balance between theseantagonistic muscles. For example, the quadriceps:hamstrings ratio, thebiceps:triceps ratio or the chest:posterior shoulder ratio. There are optimalstrengthratiosforeachofthese,usingcertaingym-basedexercises,whichwhenachievedwillhelpwithposture,jointfunction,injurypreventionandstrengthatthatjointandwithassociatedmovementpatterns.Asanexample,ifyourbenchpressisnotimprovingitcouldbethatthestrengthoftheantagonists(shoulderexternalrotatorsorretractors)islimitingyou;thebodywillnotallowaheavierloadtobeliftedifthatjointisnotstableenoughtowithstandthatload.Usingthesame example, the pectorals may be strong enough to bench 130kg, and thetricepsmaybestrongenough tobench130kg,but if theshoulder joint isonlystableenoughtotake100kg,thenthebrainwillinhibitthepotentialweightliftedto100kgsothatnoinjuryoccurs.

In addition to the strength balance of the antagonistic muscles, a relatedrestrictionwillbeahypertonicantagonist.Ifyourhipflexorsaretight,thiswilllimit the potential activation ability of the opposingmuscles – the hamstringsand glutes. When training a movement pattern, say the lift pattern, staticallystretchtheantagonisticmuscles(thehipflexors)betweensetstoensurethatthehipextensorsarenotbeinginhibited.

5.ENSUREOPTIMALBALANCEOFTHEAGONIST-SYNERGISTSTRENGTHBALANCE.

Asynergistisamusclewhichassiststheagonist,orprimemover,inperformingthe desired joint motion. It may neutralise extra motion from the agonists to

makesurethattheforcegeneratedworkswithinthedesiredplaneofmotion,oritmayfixanearbyjointtoprovideastableplatformfortheagoniststogenerateforce.Forexample,duringadeadliftthespinalerectorsmustholdthespineinaneutralpositionwhiletheglutesandhamstringsproducetheforcetoextendthehipsandliftupthetorso.Withoutthisstableandrigidtorsoposition,theforceproduced from the hip extensors is not efficiently transferred through the coreandarmstothebar.Aweakcorewillallowenergytobeleakedout,decreasingthe potential load that could be lifted. The same is true for the squat pattern;stabilisers at the knee and hip will be a limiting factor for the agonists(quadriceps,hamstringsandglutes).StrengtheningthehipabductorsandVMO(vastusmedialis obliquus – fibres of the teardropmuscle on the inside of thequadriceps),tobeabletocontroltheforcesbeinggeneratedbytheagonists,willensureoptimalperformance in thesquatpattern.Theoverheadpresspattern isanother good example, and can show how using freeweights is preferable tofixed path machines. Many individuals can generate high levels of strengthperforming the seated shoulder press machine exercise. But how does thistransfer when performing the standing one hand dumbbell press? The lateralcore and lateral hips must stabilise to provide a solid base for the agonists(deltoids and triceps) to press the load overhead. Performing the seated pressvariation will not develop the required strength in the synergist or fixatormuscles, sowhen thestandingvariation isattempted lessweightcanbe lifted.The strength developed on the machine is non-transferable to an applied,standingtestofthesamemovementpattern.

6.ENSUREOPTIMALACTIVEMOBILITYREQUIREDTOPERFORMALLTHEHUMANMOVEMENTPATTERNSTHROUGHAFULLRANGEOFMOTION.

‘Alwaysworkthroughafullrangeofmotion’isaphrasecommonlyusedwithinthe fitness industry.But then there are also other recommendations thatmanytrainersgivetotheirclientssuchasonlysquatdownto90degrees,oronlylowertheelbowsdowntotheearswhenpressingdumbbellsoverhead,orstopthebarabout a fist distance above the sternum when bench pressing.Many of theserecommendationsgoagainstthe‘fullrangeofmotion’statement,buttrainersforsome reason do not question them because that’s what they were previouslytaught.Unlessthetechniquefalterswhenafullrangeofmotionisattempted,orpainisfelt,thenafullrangeshouldalwaysbesought.Theonlyexceptiontothis‘rule’iswithplyometrics,whenafullrangeofmotionwouldactuallydecreasetheelasticenergygeneratedandthesubsequentforceproduced.

7.DEVELOPARANGEOFMOTION(ROM)BEYONDNORMALONLYFORWHATISREQUIREDFORSPORT/JOB/DAILYTASKSANDONLYIFIMPROVEDROMHASAPOSITIVEINFLUENCEONPERFORMANCE.

Many people believe that developing greater range of motion will help toimproveperformancefordailytasksandsports,andwillhelptoreducetheriskof injury.More is not always better, and persuing levels of flexibility that arebeyond normal are only required for certain vocations and sports. Just as adecreasedrangeofmotion,orlimitedflexibility,maydecreaseperformanceandincrease risk of injury, so can hypermobile joints. Certain martial arts,gymnastics, hurdling, ballet, swimmingmay well require greater than normalmobilityatcertainjoints,andtheseshouldbesoughtif thismobilitycannotbeachievedbypractisingthesportoractivityitself.Alongdistancerunnerrequiresa certain level ofmobility to perform the gait pattern, but itwill not improverunning speed if the runner increases lower body flexibility so that they canperformthesplits.Forthemartialartistthathastoperformaroundhousekicktotheopponent’shead,theyprobablywouldneedthislevelofflexibility.

8.WHEREPOSSIBLEDEVELOPREQUIREDMOTORABILITIES,SKILLSORFACETSOFFITNESSBYPERFORMINGTHETASK,ACTIVITYORSPORTITSELF.

This is such a common problemwithmany trainers that write sports-specificprogrammes.Theybelieve that training time spent in the gym is preferable totime spentmastering a sport.This is not the case. Strength training should beused tocomplementathleticpractice,not replace it.Can improvingstrength inthe weights room translate to improved swimming speed? Yes, it can (ifprogrammed correctly), as increased strength can translate to increased forceapplied to thewaterandsubsequent increasedvelocity.However, thestrongestindividuals do not necessarily make the fastest swimmers. That is becauseswimmingrequiresefficientmovementthroughthewaterinadditiontostrength.Takeaswimmer,applyanappropriateprogrammethatmakesthemstronger,andthisshouldbeseenasimprovedperformance.Butwithoutthepracticetoapplythat strength in thewater, the time spent in the gym can be fruitless.Use thestrengthtraining(or landtrainingasswimmerscall it) to improvestrengthandusethetimeinthepooltoapplythatstrengthandimprovesports-specificskills.Usingtheprincipleofspecificity,thelandtrainingdoesnotneedtobeidenticalto the swimmers’ stroke, it just needs to be close enough to have a beneficialcarryover.

9.DON’TASSUMETHATIMPROVINGALOWFACETOFFITNESSWILLIMPROVEPERFORMANCE.

Therearecertainhumanmovementpatterns,justliketherearecertainfacetsoffitness, thatwill translate to improvedperformance foranoccupationor sport,and there are those that will have little carryover. If you test the VO2max(maximaloxygenuptake)forasprinterandfoundthattheirscoreislow,wouldyouspendtimeimprovingtheiraerobiccapacitywithlongsteadyruns?Wouldthishaveanyimpactonthesprinter’sperformance?Actually,yes,itwould–adetrimentalone.Theselong,slowsteadyrunswouldlikelydecreasespeedandpower,havingtheexactoppositeeffectofwhatisbeingsought.

10.NOTALLMOVEMENTPATTERNSARECREATEDEQUAL.

Isonemovementpatternmore important than another, or should they eachbetrainedequallywithinaprogramme?Eachmovementpatternisveryimportantinitsownright,ortobalanceoutsomeoftheothermovementpatterns,butitisessential that they are not treated equally. For example, the lift and smashpatternsworkopposingmusclegroups, andare antagonistic in themovementsactually involved – hip extension and isometric spinal extension versus hipflexionandspinalflexion.However,ifanequalamountoftrainingisdedicatedtothesemotions–12setsperweekfortheliftpatternand12setsforthesmashpattern, then toomuchvolumewouldbeapplied to the flexors. Ifweconsiderthese froman evolutionary standpoint, a cavemanwouldperform significantlymoreliftsovertheaveragedaythansmashes.Thiscanalsobeseenbythesizeofthemusclesinvolved–theposteriorchainhamstringsandglutesaremarkedlylarger than the spinal flexors.As a rough estimate Iwould advise an optimalvolumeratioofapproximately3:1upto6:1forthelift:smashpatterns.

Iftherewasasinglemovementpatternthatisundertrainedintoday’smoderngym,itwouldbethemoving-carryingloadpattern.HowmanytimesdoyouseesomeoneperformingabarbellTurkishgetup,adumbbellfarmer’swalk,asledpush or a tyre drag?We still perform thesemovements, such as carrying theshoppingtothecar,orcarryingyourchildinyourarmswhentheygettired,butrarelytraintheminthegym.Manyoftheunconventionaltoolsandexercisesinthisbookwillhelp to train thismovementpatternandfill in thegaps inmanypeoples’trainingprogrammes.

11.THEFUNCTIONALCAPACITYOFAMOVEMENTPATTERNISAPRODUCTOFBOTHTHEFUNCTIONALAPPLIEDSTRENGTHANDTHEFUNCTIONALRANGE.

Functional capacity is a representation of your ability to perform a functionalmovement pattern. It is essentially the size of your functional triangle. Theheightofyourtrianglerepresentsthefunctionalappliedstrength,yourabilitytoproduceforce,andisbesttrainedwithheavierloadsbetween1–6RMor6–8RM.The width of the triangle represents the functional range, your ability tosuccessfully demonstrate that movement pattern on an unstable surface, atdifferentspeeds,inmultipleplanes,andmanyotherabilitiessuchassingleleg,singlehandgrip,etc.This isbest trainedusingavarietyof lower load,higherrepetitionexercisesthatwillchallengethebodyandforceadaptations.

12.INCREASINGTHEFUNCTIONALCAPACITYWILLIMPROVEBOTHPERFORMANCEANDRESILIENCETOINJURY.

Performance is based on the ability to successfully complete any task that thepersonisexposedto,whetheritisineverydaylife,workorsport.Whenthattaskiswithinyourabilitylevelitcanbeperformed,andwhenitiseasilywithinyourabilitylevel itcanbeperformedeasily.Imagineonlyhavingthestrengthtodo100kg 1RMdeadlifts and your job/sport requires you to perform a number of100kgliftswithinthathourorday.Youshouldbeabletodoit,but theriskofyou failing starts to increaseandasyou reach theedgeofyour strength rangeyour riskof injuryalso increases. Ifyouhave toperform20kg lifts repeatedlyduring theday, then thatshouldbeeasy,and therisksofyou injuringyourselfshould be pretty low. Improving your strengthwillmake your triangle higher,and improving your range will make your triangle wider, and with a higher,wider triangle any task encountered should fall easily within this triangle (orability),thereforemaximisingperformanceanddecreasingtheriskofinjury.

13.ANYSPORTORPROFESSIONMAYREQUIREHIGHFUNCTIONALCAPACITYINCERTAINMOVEMENTPATTERNSBUTNOTNECESSARILYALL.

Themovement patterns that have been highlighted already are the foundationpatternsthathumanshavebeenperformingforthousandsofyears,sinceprimal,cavemantimes.Theyarestillperformedtoday(orshouldbe)bytasksthateveryhumanperformsaspartoftheirdailylife.Somesportsmayrequireamixtureofthesemultiplemovement patterns, such asMMAor rugby,while other sportsrely on only a few. Time spent developing excessive strength in movementpatternsnotessentialinthatsport’sperformancewillbeawasteoftime.Focusshouldbeontheexercisesthathavethemostcarryover.

14.NONFUNCTIONALEXERCISESCANHAVEAFUNCTIONALCARRYOVER.

Isabicepscurlorseatedlegcurlafunctionalexercise?Iwouldsaytheyarenot,since they do not fall into one of the human movement patterns. The elbowflexionthatoccursinthebicepscurlmaymakeuppartofthepullaction,butitisnotapull.Theexercisesthatmimicthemovementpatternsasclosetoreallifeaspossiblewillhavethegreatestcarryover–thetyreflip,thepull-up,thesledpushetc.Sowhywouldthebicepscurlorthelegcurlstillbeincludedwithinafunctional training programme? If you can perform a pull-up, then that isfunctional, but if you do not have the strength to perform this exercise, thenremedialandsupplementaryexerciseswillberequiredtobuildupyourstrengthtoaccomplishthistask.Thismaybethelatpulldownexercise(toworkthelatsand elbow flexors), dumbbell hammer curls (to work the elbow flexors) andhanging leg raises (todevelopgrip strengthandendurance). If the reasonwhyyou can’t perform a pull-up isweak elbow flexors, then this strengthmust bedevelopedwithsupplementarydrills,likethebicepscurl.Oncethisstrengthhasbeendeveloped, itcan thenbeapplied intoafunctionalpattern, likeapull-up.Theremustbeaperiodofapplication,sincetherearealotofpeoplethatcanlifttheentirestackonthelatpulldown,butcannotperformasinglepull-up.Butifthis increased elbow flexor strength can be applied, then the nonfunctionalbicepscurlhashadafunctionalcarryovertothepull-up.

Many strength coaches therefore use nonfunctional exercises, like the legextension, leg curl, seated dumbbell shoulder external rotation, supine tricepsextensionandmanyotherdrills,becausetheycansupplementthebigfunctionalexercises (front squat,Romanian deadlift, standing overhead press) not just tobalance out the agonist-antagonist strength balance, but also to expose certainmuscles to a greater overload. If I perform three sets of leg extension asmylowerbodystrengthtraining,thenitisnonfunctional.ButifIperformsixsetsoffront squats, four sets of Bulgarian split squats and then three sets of legextension, then its inclusion is not nonfunctional. Performing three sets of legextensionwon’tundo the functionalbenefitof squatsandsplit squats.But if Ineedmorevolumethantheprevious10setscanprovide,butdon’tfeelthatIcanperformanotherproprioceptivelychallengingfreeweightsexercise,thenthelegextensionisanexcellentpost-exhaustiveexerciseselection.Thesenonfunctionalexercises are therefore best used to supplement the functional compoundmovements,ortopreparetheindividualtobeabletoperformthesemovementsiftheyarenotcurrentlyable.

15.INCLUDEEXERCISESTHATWORKTHERANGEOFTHEMOVEMENTPATTERN.

Manytrainersbelievethatapull-upissufficienttoworkthepullpattern,orthebenchpressthepresspattern,orthecablewoodchoptherotationpattern.Thesemovementpatterns,andtheothers,aremadeofdifferentvectors(ordirections)that should all be worked as part of a comprehensive training programme. Abenchpress,forexample,willworkthebodyinthehorizontalpresspattern,butthere should also be a vertical press upwards, a vertical press downwards andpressing diagonally upwards and diagonally downwards. This can beaccomplishedusingtheexercisesshownintable1.2asanexample.

The different vectors will target differentmuscles, or differentmotor unitswithin certain muscles, so it is important to work the body through the fullspectrumofmotion.Thisisthesamefortherotationpattern,whichismadeupof horizontal rotation, diagonal rotation upwards and diagonal rotationdownwards. Many trainers believe that the woodchop (diagonal rotationdownwards) and the reverse woodchop (diagonal rotation upwards) areinterchangeableexercises,buttheyshouldnotbeusedassuch.Themusclesusedfor the downward rotation at the core would be the internal and externalobliques, while for the upward rotation also works the latissumus dorsi andcontralateral glute. Saying the exercises are interchangeable would be likesayingthepull-upandhighpullworkthesamemuscles.

Theotherreasontouseavarietyofexercisesandmachinesorequipmentsothat the full vector spectrum is worked is the concept of functionaldifferentiation.Paton&Brown(1994)describethisaswhenexercisingamusclewith one end that attaches to awide surface such as the pectoralmuscle, thecentralnervoussystemwillfinetunetheactivationpatterntomaximallycontractonlyasegmentofthemuscle(orselectedmotorunits).If thesameexerciseormachineisusedcontinuously,thenthiscancreateastrengthdisparitywithinthatsamemusclegroup,sincecertainmusclesfibreswillbetrained,whileothersarenot.

ContralateralmeanstheoppositesideIpsilateralmeansthesameside

Table1.2Exercisestoworkarangeofvectorswithinasinglemovementpattern

16.SUPPLEMENTARYEXERCISESSHOULDPREPAREANINDIVIDUALTOPERFORMHUMANMOVEMENTPATTERNSORSHOULDCOMPLEMENTHUMANMOVEMENTPATTERNEXERCISES.

Thegroupofexercisesthatmakeuptheclassificationpatternof‘supplementaryexercises’ is vast. Almost every isolation exercise is inherently going to be asupplementaryexercise,sincethemajorityofmovementpatternsaremulti-joint,compoundexercises. It is theover-utilisationof these supplementary, isolationexerciseswheremanyindividualsgowrongwiththeirprogrammes.Havealookat the following example of two different programmes to work the chest,shouldersandtriceps:

Example1

Example2

Althoughbothprogrammeswouldtakeasimilardurationitshouldbeclearthatthestimulusofthesecondexamplewouldprovidenotonlyagreatercarryovertofunctionalperformance,butalsogreaterhypertophy,asissoughtbythesplitsession,andreprangeselected.Thereisstillanisolationexerciseinthesecondprogramme, but this is to allow a complete overload of the triceps, without

having touseaproprioceptivelydemandingexercise,whichwouldbedifficultafterthefirstthreeexercisesselected.

Whereverpossible,freeweightexercisesshouldbeselectedovermorestable,isolation, fixed-path machines. If the individual is unable to perform theseexercises because of poor stability, mobility or proprioception, thensupplementaryexercisescanbeusedtobuildthemuptothatlevel.Forexample,strongmenwouldperformexerciseslikethewindmill(shownlaterinchapter10)tobuilduptherequiredlateralcoreandhipstability,aswellasshoulderstabilityandmobility,tooptimallyperformasinglearmpressoverheadwithheavyloads.

Forthepersonthatneedstodevelopstrengthorsizeinthecalves,squatsordeadliftswouldbe insufficienton theirown tooverload theplan-tarflexors. Inthis case, standing and seated calf raiseswould allow for specific overload ofthese muscles in addition to squats and deadlifts. Some may ask if thesefunctional,compoundexercisesarerequiredforthedevelopmentofgreatercalfsize,butwhatgoodstrengthcoachesknowisthatisolationexercisestodevelopthe size of the calves, or biceps, or forearms, are best combined with largeexercisesthatwillproduceastimulusonthebodyasawhole(causinghormonalchanges),ratherthanjustontheirown.

Figure1.11Fatgripdumbbellscanhelpdevelopaweakgrip

17.GRIPSTRENGTHISAKEYLIMITING-FACTORFORMANYOFTHEHUMANMOVEMENTPATTERNS.

Vintage strongmen realised that a man is only as strong as his weakest link.Todaymosttrainerstalkaboutthecorebeingtheweaklinkinourkineticchain.Makingthislinkstrongerwillmakeanindividualfunctionallybetter.Thisistrueforanyweak link in thekineticchain,and thegrip isslowlybecoming justas

importantasotherweaklinks.Thegripisessentialforthebodytoholdontoanobjectforpullingexercises,

liftingandformovingandcarryingloads.Ifyoucannotholdontotheload,youcannotliftit,orcarryit,andifyoucan’tholdyourownbodyweightyouwon’tbeable toperformevenasingle repetitionofapull-up.Nomatterhowstrongyoumakeyourbicepsorbackmuscles,ifyoucannotholdontothepull-upbars,itdoesn’tmatter.

Formanyyearstrainersusedahand-gripdynamometertotestgripstrength,asanindicationofoverallstrength.Alotofexpertscriticisedthistool,asdidI,citing that there must be limited correlation between grip strength and othercompoundstrength tests, like thedeadliftorpullup,butwithmore research itseemsthatthereissomevaliditytousingit.

In addition, many strength coaches are using this test as an indication ofshort-termoverreachingandpotential long-termovertraining.Thereare lotsofindicators that trainers can use. Somewill say that if your heart rate is 5bpmaboveorbelowwhatitnormallyis,thenmakeyourtrainingsessioneasier,andifit is 10bpm from the normal, then you haven’t recovered adequately from theprevioussessionandshouldtakeadayoff.Ifyourgripstrength(asshownbythetest)isbelowwhatitshouldbe,thiswouldbeanindication,justlikeanelevatedheartrate,thatyoushouldtakearestdayratherthantrain.

Ifyouseeindividualsinthegymusingstrapsreligiouslyforliftingexercises,thenthisisthetypeofpersonwhowoulddefinitelybenefitfromgripstrength,grip endurance,wrist stability and forearm strength training. There are lots ofsupplementaryexercisesthatwillhelptoachievethis,inadditiontofatgripbarsorusingFatGripz™(seehere).

18.ENSURETHECORRECTFOUNDATIONISDEVELOPEDFOREACHMOVEMENTPATTERN,PRIORTOTRAININGFUNCTIONALAPPLIEDSTRENGTHORRANGE.

Strength, like a building,must be built upon a solid foundation, or it will belimitedinitspotential.Priortocommencingphasesofhypertrophy,strengthorpowertheremustbeaperiodoftraining,whichdevelopsallofthefoundationsto eachmovementpattern.Strength coacheswill call this a general adaptationphase, or general preparation phase, and it shouldwork on achieving optimalmobility, stability, skill and connective tissue strength. For training to havemaximum benefit, these phases must be undertaken or the potential forfunctional strength, range or capacity will be limited. General preparation orfoundation training usually then will involve basic strength exercises (some

bodyweight, some freeweight, some fixedpath), aswell as postural correctionexercises,corestrengthandstabilitywork,andflexibilityworkwithstretchingand foam rollers.Thiswill address the common issues beginners presentwithand will form a foundation of ability to progress from with later phases oftraining(hypertrophy,strength,power,etc).

19.FITNESSISMOVEMENTPATTERN-SPECIFIC.

This is essentially the principle of specificity. If we know that the humanmovementpatternsarethebasisofallthetasksweperform,thenweshouldtrainthisway.Many trainers look touse ‘cardiovascular exercises’ such as runningandswimmingtoimproveaerobicandanaerobicfitness.However,ifyoursportor job requires that you lift repeatedly, then these activities will not have thecarryoverthatyourequire.Resistanceexerciseslikesquatsanddeadliftscanbeusedtoimprovecardiovascular(CV)fitness,withouttheneedforCVmachines.Perform the following sequenceof exercises, and realise the impact that theseexercisescanhaveonthecardiovascularsystem:

Gait and locomotion,which includeswalking, running and swimming, is onlyoneofthehumanmovementpatterns,andifyoursportorjobrequires‘fitness’in other movement patterns, it is essential that you train these sufficiently aswell.

20.THEDEVELOPMENTOFSTRENGTHISHIGHLYTRAINABLEANDHASAHIGHDEGREEOFTRANSFER.

‘Strength is an essential component of all human performance and its formaldevelopmentcannolongerbeneglectedinthepreparationofanyathlete.’

Siff,Mel,2004

Figure1.12Therelationshipbetweenstrengthandotherbiomotorabilities,adaptedfromBompa,(1999).

Some trainersor individualsmayquestion the importanceof focusing trainingontheimprovementofstrength,butnotonlydoesithaveahighcorrelationtootherfacetsoffitness,thereisalsomuchresearchtoshowhowtoimproveit.Itis importanttorealisehowthedifferentbiomotorabilities(orfacetsoffitness)are related to each other, and how a foundation of strength is correlatedwithother facets of fitness, such as power, agility and speed.According toBompa(1999)strengthtrainingcanimprove:

•Maximumstrength•Muscularendurance•Power•Maximumspeed•Agility

Theimageaboveshowshowthesefacetsoffitnessareinterrelated.Whenevaluatingthestrengthrequirementsfortheindividual,wecanchoose

fromthefollowingcategoriesofstrength:

Table1.3Categoriesofstrength

Allofthesefactorscanbeimprovedwithdifferenttypesofstrengthtraining.Forexample, if your sport or occupation requires reactive strength (the ability tomove between an eccentric and concentric contraction efficiently, utilising thestretch-shorteningcycle)thenplyometrictrainingwouldbemorebeneficialthanlateralsledpulls,whereasifyouneedlateralspeedandagility,thatwouldbethemostappropriatetoolandexercisetoselect.

The tool, the exercises and the type of training all need to be selectedspecificially to achieve the end result of gainingvery specific adaptations thatwill transfer to increasedperformanceandinjuryresilienceinyourdailytasks,occupationorsport.

FUNCTIONALTRAININGEQUIPMENTANDMETHODS

Anytoolcanbefunctionalornonfunctionaldependingonitsuseorapplication.Thesepageswilltrytohighlightthecorrectapplicationofdifferentequipment.

Figure1.13Kettlebellsaremorecomfortablethandumbbellswhenperformingcertainexercises.

KETTLEBELLS

Kettlebellsareanexcellentadditiontothearsenalofdifferenttoolsthatatrainercanusewith their clients.Theyhavebeenused todevelop strength foroverahundred years, and havemore recently received somewhat of a revival. As avariation toadumbbell, theyalter thestrengthcurve (because thepointwherethemuscle is overloaded is different – thebell hangsbelow thehandle)whenused for exercises like a bicep curl. They are most often used for dynamic,rhythmicalexercises (suchas the swing) thatarecontinuousandwilloverloadthecardio-respiratorysystemasmuchasthemuscularsystem,leadingtoahighenergyexpenditure,metabolicaccelerationand fat lossand increasedstrength-enduranceandpower-endurance.

Kettlebell training exercises will help to broaden the functional range (orbreadthof functional ability),more than increasingpure strength, andarebestappliedwith heavier strength exercises, such as barbell squats or deadlifts, toimprove the body’s ability to apply that strength at speed and for prolongedperiods,withalowerweightthanwouldbeusedinsomethinglikeadeadlift.

Figure1.14Suspensiontrainingsystems

SUSPENSIONSYSTEMTRAINING

Suspensionsystems,suchastheMiloKitfromSAQ®InternationalortheJungleGym XT from LifeLines USA have become popular pieces of equipment inhealth clubs, performance training facilities and group exercise environments,but, again, they are not entirely new products. Athletes have used gymnasticringsandropestomanipulatetheirbodyforimprovedathleticperformanceformany years; gymnasts who train on rings have sculpted, strong and tonedphysiques.

The modern systems, unlike the gymnastic rings or basic ropes, haveintegrated foot straps to allow for amultitude of upper body, lower body andcore-specificdrills.Withalittletraining,suspensionsystemscanbeveryeasytouseandtheyallownotonlysomeisolatedmusclerecruitment,butalsocomplex,dynamic,multi-planar drills. There are hundreds of exercise variations,whichmanipulate thebodyweight(tomaketheexerciseseasierorharder)andcanbeeasilyprogressedorregressedtovarytheintensity.

Suspension systems are best appliedwhen strength levels are on the lowerside(aswithmostgymusers)andwhentheindividualhasbeenusingfixedpathmachinesexcessively.Theseindividualswillundoubtedlyhaveweakercoreandstabilisermuscles,whichcanbe improvedusingsuspensionsystems tocorrecttheagonist-synergiststrengthbalance.

Whenheavystrength training is sought thispieceofequipmentmaynotbethebestchoiceasitisdifficulttoapplyheavyloadsalongsideit.

Figure1.15Usingasuspensiontrainingsystem

Figure1.16(a)Anearlydumbbell,(b)Ahandmadedumbbell,(c)Amoderndumbbell

DUMBBELLS

Dumbbells are another piece of training equipment that have been around forhundredsofyears.‘Dumbbell’asawordoriginatedinTudorEngland–athletesusedhand-heldchurchbells,whichrangedinweightfromafewouncestomany

pounds,todeveloptheupperbodyandarms.Theymadeagreatdealofnoise,soathleteswouldtakeouttheclapperstoenablethemtopractisequietly;hencethenamedumb-(orquiet)-bell.

Whenstrongmenstarted tomake theirownequipment, theykept thename,even though the shape changed. During the time of Vintage Training in the1800s and 1900s, the familiar shape of the dumbbell,with two equalweightsattachedtoahandle,hadappeared.

Nowadays dumbbells can be manufactured at home (as in figure 1.15(b),taken by the author on a holiday to Indonesia), or more commonly bymanufacturerswithmorecommercialanddurablematerials.

Dumbbells can be used individually or in pairs to train either functionalstrength or with lighter loads for functional range. Even the loads used forfunctional strength are normally at least 10 per cent less when using twodumbbells,asopposed toamorestablesinglebarbell.However, thebenefitofusing two independent dumbbells over a single barbell is that it can help tocorrectbilateraldifferences.Dumbbells areoneof themostversatilepiecesoftraining equipment for compound functional strength/range exercises, or forsupplementaryexercises.

BARBELLS

Barbells are essentially elongated dumbbells, with weights at either end, andhavebeenusedtraditionallyinweightliftingformanyyears.Theycanbefixedbarbells (a certainweight that cannot be altered), or they can be plate loaded,making it easier to vary the load applied to a certain exercise. Although theexercise selection is more limited, they are most effectively used to increasefunctional strength and power because a greater load or intensity can be usedthanwithkettlebells,dumbbellsorcables.

Figure1.17(a)Plateloadedbarbell,(b)fixedbarbell

Figure1.18Anoverheadsquatusingabarbell

Strongmanusedbarbellstoperformone-handedexercises,thebenefitsbeing

the increase ingripstrength,wriststability,coreandhipstabilityandshoulderstability.However, it is quiteuncommon to seemoderngymusersperformingdrillswithonehand,since thesinglehandfeatsofstrength like thesidepress,bentpress,cleanandjerkandsnatchhavebeenreplacedbythemorestabletwohandvariationswherepossible.Itisnotthatsinglehanddrillsshouldalwaysbeperformed over two hand variations, but (as Vintage Strongmen did) acombinationofbothshouldbeincorporatedwithinthetrainingprogramme.

MEDICINEANDTORNADOBALLS

Themedicineball isoneoftheoldestpiecesoffreeweighttrainingequipment,pre-datingbothbarbellsanddumbbells.Trainingwiththistoolhascomealongway since animal-based medicine balls were first used by the Romans andGreekscenturiesago.

Medicineballscommonlycomeinweightsofupto10kg,soareverylightincomparison with dumbbells, kettlebells and barbells. They are therefore bestusedformulti-planarexercises,suchasalungewithoverheadreachorrotation,or for rebounding exercises, such as rotation throws against a wall or chestthrowsontoarebounder.

Medicine balls can be also be used in the development of basic biomotorabilities with clients new to resistance training, who may find it difficult or

uncomfortabletousedumbbellsorbarbells.Oneofitsprominentusesisinthefieldofathleticdevelopment,wheremostupperbodyplyometrictrainingdrillsutilisetheversatilityofthemedicineball.

Figure1.19Differenttypesofmedicineballs

Thereareanumberofdifferenttypesofmedicineballsandaccessoryequipmentincluding semi-bouncingmedicine balls,medicine balls with handles, tornadoballs(ropedmedicineballs)andmedicineballrebounders.

Figure1.20Stabilityballtraining

STABILITYBALLS

Stabilityballs(alsoknownasfitballs,physioballsorSwissballs)arecommonlypushedasoneofthemost‘functional’toolsavailabletofitnessenthusiasts.Theywere originally used by Swiss physiotherapists in the 1960s to help improvefunction with stroke victims and other patients with certain neuromuscular

issues. They found that performing certain exercises on an unstable surfacehelpedtotrainneuromuscularpathwaysthathadbeeninhibited.

The stability ball can be used for a variety of unstable training exercises,utilisingbodyweight, freeweightsandcables,butusually the load isquite low.This may help to provide foundations for functional capacity or to trainfunctional range, but the loadmust alwaysbe above theoverload threshold toensureadaptationsareoccurring.

FOAMROLLERS

Thefoamrollerisalongcylindrical-shapedfoampiece,availableashalfroundand full round.Self-myofascial release (SMFR)ona foam roller is effectivelyanotherformofflexibilitytrainingthatfocusesonthefascialsystem.SMFRisagreat technique used by many trainers to improve flexibility, function,performance and reduce injuries with their clients by inhibiting overactivemuscles. SMFR techniques, although not new, have become more and moreprominentamongathletes,fitnessenthusiastsandthoseseekingahealthierwell-being.

Figure1.21Usingafoamroller

This form of stretching utilises the concept of autogenic inhibition(developing excessive tension in a muscle to cause a reflex inhibition of themuscleandtodecreasemuscletension)toimprovesofttissueextensibility(theabilityofthemuscletostretchandreturn),thusrelaxingthemuscleandallowingthe activation of the antagonist muscle. Foam rollers offer many of the samebenefitsasasportsmassage,butatamuchcheaperprice.Thefoamrollernotonlystretchesmusclesandtendonsbutitalsobreaksdownsofttissueadhesionsandscar tissue.Byusingyourownbodyweightandacylindrical foamroller,youcanperforma self-massageormyofascial release,breakup triggerpoints,and soothe tight fasciawhile increasing blood flow and circulation to the softtissues.

UNSTABLESURFACETRAINING

Stability discs, BOSU® andwobble boards all form part of this group (foamrollersandstabilityballscanalsofallintothiscategory).Asmentionedearlier,(seehere)theloadisquitelow,whichforprehabilitationorrehabilitationisveryimportant. They can help to provide foundations for functional capacity or totrain functional range, but the load used should (for non-injured training) beabovetheoverloadthresholdtoensurestrengthadaptationsareoccurring.

Figure1.22Unstablesurfacetrainingusingawobbleboard

For rehabilitation, these tools excel for developing proprioception, strengthandstabilityininjuredjoints,suchasafterfoot,ankleandkneeinjuries.

AGILITYLADDERSANDHURDLES

Agilityladdersandhurdlesareusedtoimproverunningtechnique,developfirststep quickness and for plyometrics. They are used by many strength andconditioning coaches fromnumerous sports, including football, rugby, hockey,netball and basketball. They are best applied in the gait and locomotionmovementpattern, todevelopefficiencyandspeed,alongside thedevelopmentofstrengthandpowerusingbarbells,dumbbellsandsledwork,tonameafewofthecommonlyusedtools.

Figure1.23Usinghurdles

WEIGHTEDVESTS

Weighted vests are an excellent functional training tool as a progression tobodyweightexercises,withblocksofbagsofweightsabletobeinsertedintothevest to gradually load the exercise. This piece of equipment is great used inexercisessuchaspress-ups,dipsandpull-upstoincreasetheload,whereholdingon to aplate, dumbbell orbarbell is either impracticalor impossible.Youcanholdadumbbellbetween thefeetwhenperformingapull-up,but itwillaffecttheoptimalbiomechanicsandisawkwardtoperform.Youcanattachaplatetoaweightsbeltforadip,butthiswilllikelypullthepelvisforwardintoananteriorpelvictilt,affectingyourpostureandpotentiallycompromisingsafety.

Weightedvestscanalsobeusedforplyometrictraining,suchasjumps,hopsand bounds, or for weighted running or quadruped drills. Because you don’thave to hold on to the load, this leaves the hands free tomove normally andunrestricted, mimicking the normal movement pattern more closely and thushaving a greater potential for carryover. Vests can also help to replicate theadditionalloadofprotectiveclothinginsportssuchasrugbyleague,Americanfootball,icehockey,orinoccupationalrolessuchasfire-fighters,SWATteamsorsoldiers.

Thedownsidetousingweightedvestsisthelimitationontheamountofload

thatcanbeapplied.Commonlythemaximumloadisabout40lbs,whichwhencomparedwiththeloadsattainedwithabarbellisprettylow.

Figure1.24Usingaweightedvest

RESISTANCEBANDS

Elastic or resistance bands have been used for many years in a number ofcapacities for exercise and performance training. They have been usedextensively for low load rehabilitation exercises, for rotator cuff work, forexample, after a shoulder dislocation, or for isolated resistance drills after asprained ankle. These bands are also used for exercises such as bicep curls,lateralraisesorrows,commonlywhereotherequipmentisnotavailable,suchasincircuitsclasses,athomeorwhentravelling.

Thick resistance bands are being used more frequently as a method ofperformingresistedrunning,crawlingorquadrupedmovements.Equipmentlikethe Flexi-Cord from SAQ® allows you to attach one end of the band to ananchor, or for a partner to hold,while you performmultiple sprints, trying toaccelerateawayas the tension increases,ora lateral crossover step,or lunges.Thebandallows thevectorof resistance tobemorehorizontal, rather than thetypicalverticalvectorassociatedwithgravityandtraditionalweightedexercises.

Themaindownsidestoresistancebandworkarethelowlevelsofresistancethattheyprovideandalsothefactthatthetensionincreasesasyoumovethroughtherangeofmotion(ratherthanitbeingconstantaswithfreeweights).

Strangelyenoughwhat iscommonlydescribedasanegativewithresistancebandtrainingcanalsobeturnedintoapositivemethodofvaryingthestimulusonthebodyduringexercise.Forseveraldecadessomepowerliftingclubs,suchasWestsideBarbellClub, havebeenusing thick bandswith their freeweights.

This system of progressive resistance training, also known as linear variableresistancetraining(LVRT)isonethatencompassesliftingchainsandresistancebands, and essentially provides a means of progressively adding more loadthroughoutarangeofmotionwhileyouareperforminganindividualrepetition.Thebandsareconnected to theendsof thebarbell andanchorpointsnear thefloor, andwould be usedwith exercises such as the squat, deadlift and benchpress. As you perform the bench press, for example, the tension would bedecreased at the start of the concentric phase, when the band is slack, andincreases at the end of the concentric phase (the lockout). Alternatively thebandscanbeattachedtohighanchorpointstoagainoverloadthefinalphaseofthebenchpress;at thestartoftheconcentricphasethetensiononthebandsishigh,assistingthelift,andslackensattheendoftheconcentricphase,increasingthe tension. The second technique is usually applied with a supramaximalweight, i.e. a weight that is more than you could usually bench press, but isassistedinthefirstphase,asifbeinghelpedbyatrainingpartner.

Figure1.25Usingaresistanceband

LIFTINGCHAINS

Chainsalsoformpartof thesystemofLVRTalongsideresistancebands.TheycanbeaddedtoanOlympicbar,EZbar,tricepsbarorhexbarinadditiontothestandardweightplatesoreveninsteadofthem.Connectingchainsmeansthatasyoulift,theweightofthechainprogressivelyincreasesasmoreandmoreofthechain lifts off the floor. The weight you are lifting progressively becomesheavier,providingmaximummuscularstimulationthroughouttheentirerangeofmotion.Forexample,asyouperformabacksquatwithabarbellandplates,the

exercise is hardest in the bottom range ofmotion, and gets easier in the finalphaseoftheexercise.

Usingchainswith thisexercisemeans that theendrangecanbeoverloadedsufficiently to improve strengthwithmore load than isneeded tooverload thebody in the bottom position. Progressive resistance training has been used bypowerliftersfordecadesbecauseitisfantasticforimprovingstrengthandpower.Nowathletes,bodybuildersandeverydayclientsareembracingthistrainingtoolas a complement to traditional freeweights, such as barbells, dumbbells andkettlebells. They are also being used as part of unconventional trainingtechniques, asawayof stimulating thebody inunusualanduniqueways.Forexample, performing overhead barbell walks with chains causes the chains toswing (if off the floor) or drag (if long enough to touch the floor) whichstimulatesthecoremusclestohavetostabilisemorethanifsimplywalkingwithjustaweightedbarbell.

Figure1.26Usingchains

Figure1.27ThealphaStrongbag

SANDBAGSANDPOWERBAG™

Sandbags, like the Alpha Strong bag shown in figure 1.26, are bags of sandencasedinheavydutyfabric,usedformoreunconventionalstyletrainingwhereyouwant the bag to roll, shift and collapse as you lift it. Itmakes exercisingmuch more challenging, and with the heavy duty fabric construction is moresuitedtoextremeuse,suchasbeingthrown.

Figure1.28ThePowerbag™

ThePowerbag™isatypeofsandbag,againwithhandles,butunlikeanormalsandbag, while it is being lifted, squatted, pressed, caught and rotated it willretainitstubularshapeandthecontentswillshifttoprovidethechallengetothe

body’sstabilisers,especiallythecore.SandbagsandthePowerbag™provideacrossoverbetweenOlympiclifting,

medicineballworkandcorestabilitytraining.Usingthesetoolsincorporatesallthe benefits of a power-based lifting programme with the flexibility offeredthrough sport-specific movement-based training and throwing drills. Over thelast five years or so the popularity of extrememetabolic training, such as theCrossfitstyleoftraining,hasdramaticallyincreased,aswellasunconventionalstyle of training, and both tools can be used extensively with these trainingmethodologies.

Thesandball

The sandball is effectively a cross between a sandbag and amedicine ball orkettlebell. It isstill filledwithsandandcanbeusedwithmanyof theextremeexercises, like the sandbag, but can also be used for numerousmedicine ballthrowing,catchingandsinglehanddrills.One-handsnatches,cleans,swingsandotherdrillscanalsobeperformedwiththisversatilepieceofkit.

Sandbags and the Powerbag™ are the epitome of tools that improvefunctionalrangeandarebestcombinedwithmorestabletoolslikeabarbell.Forexample,abarbellcleanwillhelpdevelopstrengthandpowerinastablesagittalplane,whileadiagonalsandbagorPowerbag™cleanwillchallengethebodyinthetransverseplane,andfrontalplanesaswell,andwiththeinherentinstabilityandmovementofthecontents,willmimiceverydaylifeandsportsmorecloselythanthebarbellvariationalone.

SLEDS

Westside Barbell Gym (a popular and progressive training facility forpowerlifters) trainingmethods, suchasprogressive resistanceusingchainsandbands,havegraduallyseepedintothefitnessfromthestrengthandconditioningworld. Another of their fantastic tools, which has become hugely popular inrecentyears, is the sled.Sled training isan incredibleway to train forathleticspeedand improvedperformance,butalso for theeverydayperson to improvefunctionalstrength,fitnessandachievefatloss.Theyareeasytouseand,unlikesomefreeweights,whichmanyfemalesbelievewillbulkthemup,clientshavenopreconceptionsabout them,and theycanbeused indoorsoroutdoors,withindividualsorforgrouptraining.Strongmen,combatfighters,rugbyandfootballplayers, and any athlete interested in improving speed, power, strength andstabilitycanusesledtrainingwithintheirstrengthandconditioningprogramme.Exerciseslikethesledpullthrougharecommonlycitedasbeingakeyexercise

for the improvement of explosive hip extension, and to improve the ability toacceleratequicklyorjumphigher.

Figure1.29Usingasledtotrain

TYRESANDHAMMERS

Anotherformofunconventional trainingthathasincreasedinpopularity is theuseoftyresandhammers.Tyreflipping,draggingandpushinghasbecomethenormwithmanystrengthandconditioningcoachesasaprogressionorvariationfromOlympiclifting,sleddraggingandbenchpressrespectively.

These unconventional tools are excellent for the development of trulyfunctionalappliedstrength,andarebestusedoncestrengthhasbeendevelopedwith themore stable, and less proprioceptively-challenging gym-based barbellexerciseversionsofthesemovementpatterns.Theyarecheap,versatileandareexcellent to develop resilience to injury, which translates to the real world orsportsfield.

Figure1.30Usingtyresintraining

CONDITIONINGROPES

Conditioningropesaresomewhatofarecenttrainingtool,andcanbeusedforpulling,climbingorforundulatingtraining,whichissimplyamethodofmakingwaves with the ropes in a continuous, rhythmical fashion for upper bodyanaerobicconditioning.Goodforgripandforearmwork,aswellasrotatorcuffdevelopment, it isafun,challenginganddynamicformofexercisethatcanbeused to maintain strength and fitness during rehabilitation; with uninjuredathletes to improvecardiovascular fitness, shoulder strengthandendurance;orforcoretraining.

Figure1.31Usingconditioningropesforundulatingtraining

FATGRIPZ™

FatGripz™were invented a number of years ago and are a fantastic trainingtool,designedtofitaroundmostgripsonfreeweightsandmachinestoconvertastandard grip into a thicker ‘fatter’ grip. This has the effect of increasingrecruitmentofthehand,wristandforearmmusculature.ThickbartrainingwithFatGripz™ immediately targets thebody’sweak links, helping to address theagonist-synergiststrengthbalance.

WhiletherearealsoFatGripcableattachmenthandles,dumbbells,EZbars,

Olympic bars and other bars, Fat Gripz™ can be used with any standardvariationsofthese,makingthemmuchmoreaffordablefortheaveragetrainerorindividual. Although not commonly seen in many gyms, there are stronglyadvocatedbyanyonethatusesthem.

Figure1.32FatGripz™areusedtooverloadthegriponfreeweightsandmachines.

CABLES

Cablecolumnshavebeenusedformanyyearstosupplementtrainingandtodaythey form an integral part ofmost fitness training facilities.Many individualsusethemforbicepscurls,tricepspushdownsandcablecrossovers,butnotmuchelse.Theyareprobablyoneof thebest training tools towork the rotationandsmashpatterns,aswellasaplethoraofsupplementaryexercises.

Theycanbeusedwithavarietyofattachments, including ropes, longbars,waistbeltsandvests,andcanbeusedtotrainvirtuallyeveryoneofthehumanmovement patterns. The downside is the potential to overload the agonistmuscles. Santana, Vera-Garcia & McGill (2007) showed that the potentialweight on the stackwould be limited to about 40 per cent of the individual’smassforaone-handedchestpress.Theyare,however,agreatmethodtoteachthestabilisationandintegrationofthecoreandlowerbodywhenperforminganupper body push or pull. They are best applied in the functional preparationphaseoftraining(theinitialphasesoftrainingwhereavarietyoffitnessissuesareaddressed)toimprovefunctionalrange.

Figure1.33Acoreplate

COREPLATE

Thecoreplate,orlandmineasitalsoknown,isanicetooltoworkthebodyinthe transverseplaneandformanypressingandpullingvariations.Abar is fedintothesleeveandthecoreplateallowsathree-dimensionalmovementtooccur.Whilelimitedtoabouthalfofthehumanmovementpatterns,itdoesprovideanicevariationformanyofthecommontoolsused,anditisthisvariationthatcanallowthecontinuedoverloadandsubsequentadaptationstooccur.

FIXEDPATHMACHINES

Fixed path machines can have a place within a fully comprehensive andintegratedapproachtotraining.Forthosethatwishtodevelophypertrophy,theyworkwell toprovideanoverloadoncertainmusclesas theyare isolated.But,rather than a replacement to, they are best integrated with large compoundfreeweightexercisessuchasthesquatordeadlift.

Many fixed path machines would mostly come under the supplementarycategory of exercises, to prepare the individual for the more proprioceptivelychallenging freeweightexercises,or tocomplement them.Excessiveutilisationoffixedpathmachines,over themore‘functional’ toolsdescribed,will lead tolesscarryoverinfunctionalappliedstrength,rangeorcapacity.

In the end, it’s not so much which functional training tool is ‘better’, butratherensuringthatyouusetherighttoolfortherightjob!

2SquatPattern

The squat movement pattern is one of the most versatile of all the humanmovementpatterns,andcanbedefinedasasittingmotion. It involvesmovingfroma standingupright position to apositionwhere theknees arepartiallyorfully bent. In general terms theword ‘squat’ is synonymouswith the rear endbeing lowered,whether it is thesquateffect inhydrodynamics,or thepitchingmotionofcarsduringacceleration. Inhumans, thesquatpatternhasbeenusedsinceprimal times as a restingposition, thehips restingon theheelsor lowerleg, and has also been adopted as a position for urination, defecation andchildbirth. In themodernworld, squatting to a full depth ismore common inAsiancultures.

The squat pattern in functional exercise involves the following differentmovements or positions – the standard parallel stance squat, the split stancesquat,thelunge,thesinglelegsquat,thestep-up,thejump,thelandingandthehop. It primarily works the muscles of the legs and hips (the quadriceps,hamstrings,gluteals)aswellastheplantarflexorsofthelowerlegandstabilisersof the ankles, knees andhips.The coremusculature andmusclesof theupperbody are also recruited during certain drills for lumbo-pelvic-hip stabilisation(suchasduringalungeandrotation),tostabiliseanexternalload(suchasduringafrontsquat)orforadditionalpropulsion(suchasduringaverticaljump).

Figure2.1Thesquatpatternisusedfrequentlyineverydaylife

Thesquatpatternisusedextensivelybystrengthandconditioningspecialistsandhealthpractitionersbecauseofitscarryovertorunningandjumping(Dunnetal,1984&Escamillaet al,1998).Thismovementpatternand theexercisesthat are classified under this pattern are integral to lower extremity strength,powerandenduranceenhancement,aswellas for rehabilitationof lowerbodyinjuries(Shelbourne&Nitz,1990;Fu,Woo&Irrgang,1992;Bynum,Barrack&Alexander,1995).

TheInternationalPowerliftingFederation(IPF)worldrecordforthesquatinpowerliftingcurrentlystandsat457.5kg.

TERMINOLOGYANDSUBCATEGORIESOFTHESQUAT

Itisimportanttoknowtheterminologyusedtodescribethesquatandalsowhateach of the squat subcategories actually refer to to avoid any confusion. The

terminologydescribedbyChandleretal(Chandler,Wilson&Stone,1989)willbeusedtodefinemanyofthesquatexercisesandvariations(seetable2.1).

FUNCTIONSANDIMPORTANCEOFTHESQUATPATTERN

Many strength coaches consider the squat exercise essential for the fulldevelopmentofathleticpotential(Fleck&Kraemer,1987;Stone,Byrd,Tew&Wood,1980).Thesquatpatternshouldbeincludedwithinafunctionaltrainingprogrammeforthefollowingreasons:

ITPROMOTESOPTIMALRANGEOFMOTION(ROM)INTHELOWERBODY

Manyindividualswillpresentwithlimitedmobilityinankledorsiflexionandhipflexionandextension.Performingsplitstancesquatswiththefrontfootelevatedand focusing on driving the knee forward will help to mobilise theplantarflexors. Performing a split stance squat with the rear leg elevated(commonlycalledaBulgariansplitsquat)willhelptomobilisethehipflexors.

ITIMPROVESSPORTSPERFORMANCETHATREQUIRESSPEEDANDACCELERATION

Because squats have a good correlation with 30m and 60m times (Poliquin,2006), it is logical todeduce that improvedsquatperformancewill translate toimproved acceleration and speed, which will help with performance in sportsthathavespeedasacrucialfacet.Forrugby,football,hockey,netball,basketballand many, many others, increasing squat ability can translate to improvedperformanceandsuccess.

ITIMPROVESSPORTSPERFORMANCETHATREQUIREPOWERANDJUMPINGABILITY

Poliquin(2006)hasshownthatincreasesinfullsquatstrengthhaveahighercorrelationwithincreasesinverticaljumpandpentajumps(fivesuccessivelongjumps)overtrainingwithhalfsquats.Forsportsthatrequiretheathletetojumphigh or jump far, training to increase full squat strength will help with theirperformanceofthatactionintheirsport.

Table2.1Squatterminology(Chandler,Wilson&Stone,1989)

ITIMPROVESSTRENGTHANDHYPERTROPHY

As a big, compound exercise that utilises a large amount ofmusclemass andloadstheaxialspine,thestressthatasquatcausesonthebodywillassistwithother typesof strengthorhypertrophy training. It is commonly advised that ifyou want to increase the efficiency of your hypertophy arm sessions, theninclude squats and deadliftswithin your programme, as theywill increase thereleaseofgrowthhormone,improvingyouranabolicpotential.

ITISUSEDFORBOTHPREHABILITATIONANDREHABILITATION

AccordingtodatacollectedonsevenCanadiannationalteamspreparingfortheAlbertville,LillehammerandNaganoWinterOlympics (Poliquin,2006),allofthefollowingarebenefitsofperformingfullsquatsoverhalfsquatsinrelationtoinjuries:•Areductioningroinpullsandtears•Areductioninlowerbackinjuries•Areductioninhamstringpullsandtears(900percent)•Areductioninkneesurgeries• Increases inkneestability (improvements in17outof23measuresofkneestability)•Improvementinhamstring:quadricepsstrengthratiofrom58percent to 78 per cent in 11 weeks (the hamstring:quadriceps ratio being a

predictor of prevention of anterior cruciate ligament (ACL) injuries) Fullsquats are beneficial for lower body rehabilitation because they canstrengthen the quadriceps and hamstrings in a closed chain format, balancethe quad:hamstring strength ratio and also strengthen the vastus mediliasobliques(VMO),allimprovingkneestability.

Lowerextremitysports

Squats are perhaps the best exercise for preparing the lower extremities forgroundbased sports. Moreover, they are thought to produce a completetrainingstimulusduetothebalance,coordination,andactivationofthelowerextremitymusculatureinvolvedincompletingtheexercise.

FULLSQUATDEBATEANDRESEARCH

Historically,thesquathasbeenanexercisesurroundedbycontroversy.Researchconductedinthe1960s(Klein,1962)showedthattrainingwithfullsquatshadanumberofpotentialnegative issues: •Deep-squatexerciseshaveadetrimentaleffect on the medial and lateral collateral ligaments and the anterior cruciateligaments.•Deepsquattingtendstoweakentheligamentsandhencemakethekneemorevulnerabletoinjury.

•Internalderangements,osteoarthritisandthelikemaybemorefrequent.

Sincethisresearchwaspublishedin1962,manyotherauthorsandexpertshavecome forward to propose the negative impact of squats: ‘Squatting is a basiccomponentofmanydisciplinesandsports…Hence,theavoidanceofsquattingis virtually impossible. However, squatting exercises should be avoided bylaypeople,especiallythemiddle-agedorelderly.’

Alter(2004)

Manyfitnessprofessionalstodayhavethefollowingconcernsrelatedtosquats:

•Squatscanpromotekneeinjuries.•Thesquatexerciseisdetrimentaltokneejointstability.•Squattingresultsinhighforcesontheback,increasinginjurypotential.•Thesquatexercisecoulddamageconnectivetissue,includingmuscles,bones,

ligamentsandtendons.•Bouncing in thebottompositionof a squat tohelp initiate ascent increasesmechanicalloadsonthekneejoint.

Theseconcernshaveresultedinthreemainrecommendationswhenperformingasquat exercise: • Hold on to something for support or squat with your backagainstawall.•Reducethedepthofthedescentbysquattingtoonlya90degreeangleattheknee(thekneeshouldremainoverthelongaxisofthefoot).

•Keepthekneebehindthetoes,soastolimitpotentialstressonthekneejoint.

These recommendations are commonlyadvocated,butunfortunately the initialstudies have since been shown to have produced less than reliable results andconclusions.

KLEIN’SRESEARCH

KarlKleinpublishedanumberofstudiesandarticlesintheearly1960s(Klein,1961,1962).Heexaminedthekneesofcompetitiveweightliftersusingstandardassessmentsandself-developedtestsofmedialandlateralkneestability.Theseresultsshowedthat‘Squatshaveadebilitativeeffectontheligamentstructuresoftheknee…’andthattherewasgreaterMCL(medialcollateralligament)andLCL (lateral collateral ligament) instability inweightlifterswhen compared tocontrols.Heconcludedthatdeepkneesquatsstretchedtheligamentsandcausedincreased instabilityof theknee, andhe advised that parallel squats shouldbeusedinplaceofdeepsquats.

SUBSEQUENTRESEARCH

SinceKlein’sworkinthe1960s,therehasbeenasignificantamountofresearchin the area of squatting, the results of which bring into question both thereliability of Klein’s work and the conclusions proposed: • Knee ligamentinjurieswerethesameinlooseandtightkneejointsusingobjectivemeasuresoftheknee(KalenakandMorehouse,1975).•A10weekprogrammeofdeepsquatsdidnotaffectthestabilityoftheknee(Karpovichetal,1970).

• Meyers, using Klein’s assessment equipment, did not find any differencesbetween collateral ligament stability, quadriceps strength or knee flexibilitywithsubjectsthatperformedhalforfullsquats(Meyers,1971).

• An eightweek full squat programme did not result in increased instability(Chandleretal,1989).

• Knee stress (assessed by peak knee extensor moment, patellofemoral jointreaction force and patellofemoral joint stress) did not vary significantlybetween three squatting trials – 70 degrees (above parallel), 90 degrees (atparallel)and110degrees(belowparallel)ofkneeflexion(SalemandPowers,2001).

This leads us to question several of the conclusions or recommendationspreviouslyhighlighted.

KeeptheshinsverticalandthekneesbehindthetoesDuringasquattheloador stress should be equally distributed throughout the joints that perform thismovementpattern.Ifonejointhaslessstressplaceduponit,thentheotherjointswillhave toundergomorestress tocompensate.Forexample, if thekneesaredeliberatelykeptbackandkneeflexionisrestrictedthenthebodywillflexmorefromthehipsandtheuppertorsowillleanfurtherforwardtomaintainbalanceoverthebaseofsupport.Thismaycauselessstresstobeplacedupontheknee,butwillcausemoreloadandstressonthespineandthestructuresandtissuethatsupportit.

Keepingtheshinsperpendicularhasbeenshowntoincreasethestressonthelowerbacknearten-fold(Fryetal,2003).Thiscanbeseeninfigure2.2,wherethe athletemust lean further forward tomaintain their balance over their feet.Theathletewilleither lean forwardwitha flatbackor roundedspine,but thispositionwillincreasetheloadonthespine,asthepositiontechnicallybecomesmoreofagoodmorningexercise(seehere).

Figure2.2Exampleofarestrictedkneesquat

Tooptimallydistributetheloadbetweentheknees,hipsandspine,thetorso

and the shins should be roughly parallel with each other throughout themovement. Avoid deliberately keeping the knees back and the question ofwhether the knees should move beyond the toes or not will depend on theindividual’sbiomechanics,suchasthelengthoftheirtibiaandthesizeoftheirfeet.

Onlysquatdownto90degrees

There is no reasonwhy an athlete cannot squat down through a full range ofmotioninthesquat.Apartfromtheexceptionsofplyometrics,limitedmobility,(whichcompromisesoptimaltechnique),orsomepre-existingconditions, thereisnovalid reasonwhy the squatdiffers fromanyother exercisewhere fitnessprofessionalsadviseto‘alwaysworkthroughafullrangeofmotion’.

Today,anumberofauthorsactivelyadvisethatfullsquatsshouldbetrainedover half squats because of the increased activation of the vastus medialisobliquus (VMO) at full flexion (Kinakin, 2004). The VMO is a major kneestabiliser and full squats may therefore improve the medial to lateral quad

strengthbalance,potentiallyhelpingtopreventlateraltracking(thepatellabeingpulledoutwardduringanormalkneebendorstraightening)andimprovingkneestability.

Thereis inherentlynoreasonwhyanindividualcannotundertakefulldepthsquats, including loaded, unless that individual experiences pain or has pre-existing conditions thatmay inhibit them,or that couldbeworsenedwith thisexercise.Iftheindividualcannotmaintainaneutralspinepositionoraflatbackthroughouttherangewithoutroundingover,thentherangeofmotionshouldbereducedtoallowforoptimaltechnique.

CURRENTRECOMMENDATIONS

IntheUS,theNationalStrengthandConditioningAssociation(NSCA)releaseda position statement in 1991 with nine points regarding the squat exercise inathleticconditioning:1.Squats,whenperformedcorrectlyandwithappropriatesupervision,arenotonlysafe,butmaybeasignificantdeterrenttokneeinjuries.2.Thesquatexercisecanbeanimportantcomponentofatrainingprogramme

toimprovetheathlete’sabilitytoforcefullyextendthekneesandhips,andcanconsiderablyenhanceperformanceinmanysports.

3.Excessive training, overuse injuries and fatigue-relatedproblemsdooccurwith squats. The likelihood of such injuries and problems is substantiallydiminished by adherence to established principles of exercise programmedesign.

4.Thesquatexerciseisnotdetrimentaltokneejointstabilitywhenperformedcorrectly.

5.Weighttraining,includingthesquatexercise,strengthensconnectivetissue,includingmuscles,bones,ligamentsandtendons.

6. Proper form depends on the style of the squat and the muscles to beconditioned. Bouncing in the bottom position of a squat to help initiateascent increases mechanical loads on the knee joint and is thereforecontraindicated(notadvised).

7.While squatting results in high forces on the back, injury potential is lowwithappropriatetechniqueandsupervision.

8. Conflicting reports exist as to the type, frequency and severity ofweighttraining injuries.Somereportsofhigh injuryratemaybebasedonbiasedsamples. Others have attributed injuries to weight training, including thesquat,whichcouldhavebeencausedbyotherfactors.

9. Injuries attributed to the squatmay result not from the exercise itself, butfrom improper technique, pre-existing structural abnormalities, other

physicalactivities,fatigueorexcessivetraining.

LIMITINGFACTORSFORTHESQUATPATTERN

Limitingfactorsarepotentialcausesfordecreasedfunctionalstrength,rangeorcapacity when performing the different movement patterns. Identifying andcorrecting these issues or dysfunctions will improve an individual’s ability toperformthatmovementpattern,suchasthesquat,lift,press,etc.Thefollowinglisthighlightsthefivecommonlimitingfactorsforthesquatmovementpattern:1.Immobilefootorankle2.Immobilehip3.Weaklowerback4.Weakkneestabilisers5.Mobilityissuesatthewristorshoulder

1.IMMOBILEFOOTORANKLE

Forthekneetomoveforward,tokeepthetorsoandshinapproximatelyparallel,thefootandanklemustbemobile.If there isanyrestrictionat theankle joint,such as tight plantarflexors (gastrocnemius and soleus, for example) oradhesions on the Achilles tendon, this will limit ankle dorsiflexion, andsubsequentlythesquattechniqueanddepth.

In order for the ankle to dorsiflex optimally there must also be sufficientmobilityatthefoot.Mobilityreleaseworkonthefootandplantarfasciacanbevery helpful in improving this mobility (see figure 2.3). Gary Gray hasdevelopedanumberoftechniques,whichareusefulinthepursuitofthis.

Figure2.3Footmobilisingtechniques(a)medialarchplantarfascia,(b)halluxmobilisation

Figure2.4Bigtoedorsiflexion

Inaddition,animmobilebigtoemaybeindicativeofrestrictionsinthelower

limb.Itiscommontoseethoseindividualsthatcannotdorsiflextheirbigtoetoapproximately60degreesfindingthattheyhavelimiteddorsiflexionattheankleaswell.

2.IMMOBILEHIP

Tightnessaroundthehipisacommonreasonformanyindividualsbeingunableto squat to a full depthwith good technique. Figure 2.5 demonstrates how toassesshiprotationmobilitywithanindividual.

Havetheindividualadoptasupinepositionwiththeirlegstogether.Liftthenear legup,with thekneebent so that the femur isverticalabove thehip (a).Placeyourfootonthefarsideoftheirotherlegtoensurethehipsdonotmoveasyourotatetheleg.Rotatethelegsothattheshinmovestowardsthemidlineandfurther(b).Theoptimalrangeofmotionshouldallowthelowerlegtobeinahorizontalpositionacrossthehips.Lessthan90degreesofmotionwouldbeindicative of mobility restrictions. Also assess for any bilateral differences orvariationsinmobilitybetweenonesideandtheother.

Figure2.5Assessinghiprotationmobility

Tocorrectthislackofmobility,performself-myofascialrelease(SMFR)anddevelopmentalstretchesontherotatorsofthehip,includingthepiriformis.

3.WEAKLOWERBACK

Formanyindividualsthataretryingtodeveloptheirsquattingstrength,aweaklower back can cause a plateauing effect, despite an otherwise effectiveprogramme.Thebodywilllimittheweightliftedincertainmovementpatternsifthe fixators (muscles that hold another bone or joint in place) cannot toleratetheseloads.Thelowerbackmusclesforexampleareusedinasquattomaintainan upright torso position, and aweak lower backwill cause the torso to flexunder load. Improving lifting strength with deadlifts, good mornings andkettlebellswingscanhelptoaddressthisagonist-synergiststrengthimbalance.

4.WEAKKNEESTABILISERS

TheVMOisoneofthemajorkneestabilisers.Whenthekneesbuckleinduringasquat,step-up,jump,hoporlanding,thisisindicativeofalackofstrengthattheVMOtobeable tocontrolandcorrect thepronationeffect.Thispronationeffectshould‘switchon’theVMOtomaintainthepositionofthekneesoverthesecondorthirdtoe.HavingthekneecaveinmeansthattheVMOiseithernotactivatingoristooweaktocontroltheforces.

Training theVMOwith Peterson step-ups or sled drags and ensuring deep(fullflexion)squatsareperformedwillhelptoimproveitsstrength.TheVMOmuscleismainlymadeupoffast-twitchfibressomultiplesets(5–10)oflowerrepranges(6–8)arebestforVMOhypertrophy.Pausinginthebottompositionof the squats will increase the time under tension and decrease the elasticcomponent,thushelpingtoensuregreatermuscleactivationandstrengthening.

Figure2.6Exampleofpronationpatternsquat

5.MOBILITYISSUESATTHEWRISTORSHOULDER

Manyindividualswillstrugglewiththebarbellfrontorbacksquatbecausetheyare simply unable to get the bar into the correct position comfortably.Whenperforming the back squat, there must be sufficient mobility in the medialrotatorsoftheshouldertomovethehandbacktoholdthebar,whilekeepingtheforearms vertical. Tight medial rotators will cause the elbow to flare back,making it difficult to generate force through the arms and limiting the loadsquatted. This will be the same for the overhead squat, where tight medialrotatorswillcausethebartobeforwardofthefeet,makingitverydifficult, ifnotimpossible,toperformcorrectly.

When performing the front squat there must be adequate mobility at theshoulders and wrist to hold the bar on the anterior deltoids and across the

clavicles in the barbell rack position. If you cannot get your upper arms nearhorizontalwhenholdingthebarbell,thenitislikelyyouhaverestrictionsattheshoulder and/or wrist. Adhesions in the muscles that affect these joints arecommonlytoblameforthedescribedlackofmobility.

OVERHEADSQUATTEST

The overhead squat is commonly used as a test of upper and lower bodymobility,andisagoodtesttoperformpriortoloadinganindividualinthesquatpatternwithsignificantweight.Theweightdoesnothavetobea20kgOlympicbar, but couldbe a fit bar or even an adjustable studiobarbell.The additionalchallenge of holding a bar above the head and keeping the bar over the feetrequires optimal mobility in the hips and shoulders and helps to show if theuppertorsoisleaningtoofarforward.Thehandsshouldbepositionedshoulderwidth apart on the bar or slightly further. Squat down as low as possible toevaluatehowthebodyundertakesthistask.

•Iftheheelsliftup,thisindicatesrestrictionsinthefootorankleandlimiteddorsiflexion.

•Kneescavinginindicatespoorkneeorhipstability.• Being unable to achieve a full range of motion (full squat) indicateslimitationsinthefoot,ankleorhips.

•Thebarcomingforwardofthetoesindicateseitherlimitedthoracicmobility,tightshoulders(particularlythemusclesthatmediallyrotatetheshoulder)orrestrictions in the foot, ankle or hip causing issues further up the kineticchain.

Commonadviceisthatindividualsshouldbeabletosuccessfullycompletethistestor exercisebeforeundertakingcertaindrills, suchasoverheadpressing. Ifthethoracicmobilityislimited,thenthatindividualwillstruggletogetthearmsstraightupabovetheheadwithouthavingtocompensatesomewhereelse,suchasanteriorlytiltingthepelvisforwardandoverarchingthelumbarspine(lowerback).

Other common dysfunctions that will be seen during a squat include thefollowing:

Figure2.7Performingtheoverheadsquattest

•Iftheindividualcannotgobelow90degrees,thenthatisusuallyindicativeofatightpiriformis.Thiscanalsobeseenbythefeetrotatingout(oneorbothfeet).

• If the individual leans forward with perpendicular shins, then that usuallyindicatestighthipflexorsorlimitedfoot/anklemobility.

•If theindividual’sbackroundsover, this iseitherindicativeofweakerectorspinaeoralimitedanklemobility,wheretheyleanforwardtomaintaintheirbalance.

•Adhesionsbetween themedialhamstringandadductormagnuswillcauseasideways twitchatabout90degreesofextension (on theconcentricphase).Thisisduetotheadductorbecoming‘stuck’onthewayup.

•Iftheindividual’selbowsrotatebackduringabacksquat,thenthisisduetoatightsubscapularis.

SQUATPATTERNEXERCISES

Exercise2.1Backsquat–parallelstance

Equipment

Barbell(variations:chains,Powerbag™,sandbags)

Aim

Toworkthesquatpatternmuscles,specificallythequads,hamstrings,glutesandcalves,inastablepositiontohandleheavyloads.

Set-up

•Standinfrontofasquatrackwiththebarbellsetuponit.•Duckunderneaththebarandplacethethickestareaoftheupperbackmuscle(thetrapezius)incontactwiththebar.

•Handsshouldbeascloseaspossibletotheoutsideoftheshoulders.Elbowsshouldbepushedforwardsothattheyarealignedrightunderthebar.

•Standwithfeethiptoshoulderwidthapartwiththefeetpointingforwardsorrotatedouttoamaximumof30degrees.

•Standuprightbystraighteningthelegsandtakeonestepbackperfoottocleartheracks.

•Takeabreathinandbracethecore.

Execution

•Push theknees forward andbend forward from thewaist to lower thehipstowardstheheels.

•Squatdownaslowaspossible,keepingthechestup,thespineneutralorflatandthefeetflatontheground.

•Keep the lower body under control until the hamstrings come into contactwiththecalves.

•Pushthehipsforwardtostraightenthekneesandhipsanddrivethroughthefeettopressthebodybackuptothestartposition.

• The knees should be travelling forward and over your toes throughout thedescent.

•Focusonslowlydescendingandacceleratingthroughtheascent.

Technicalconsiderations

•The feet canbe rotatedup to approximately30degrees, but anythingmorethanthatwillusuallybeindicativeoftighthiprotators,eitherononeorbothfeet,dependingonwhatisseen.

• There should be a conscious effort to keep the elbows under the barthroughoutthemovement.

•Thetrunkshouldbeaserectaspossiblethroughoutthemovement.•Ensurethekneestrackoverthesecondorthirdtoe.•Donotbounceinthebottomposition.•Tightquadriceps,psoasor tightAchilles tendonscancauseacompensatoryforwardbendingorroundingofthespine.

•Donotfatiguethelowerbackandabdominalsbeforedoingsquats.•Donotsquattoabenchorbox.• Variations include using chains (see figures) or back squat withPowerbag™/sandbags.

Exercise2.2Squat–sumostance

Equipment

Kettlebells(variations:barbell,Powerbag™,sandbag)

Aim

Toworkthesquatpatternmuscles inasumoorwidestancewhichwill recruittheadductorsandthequadricepsandwillrequireamoreuprighttorsothanthestandardsquat.

Set-up

• Lift two kettlebells up from the floor and hold in a double kettlebell rackposition.

•Adoptawidestancewiththefeetpointingoutatapproximately45degrees.•Takeabreathinandbracethecore.

Execution

•Pushthekneesoutwardsoverthetoesandlowerthehipstowardsthefloor.•Squatdownaslowaspossible,keepingthechestup,thespineneutralorflatandthefeetflatontheground.

• Straighten the knees and hips and drive through the feet to press the bodybackuptothestartposition.

•Focusonslowlydescendingandacceleratingthroughtheascent.

Technicalconsiderations

•Thesumostancesquatisgoodforthosewithlimitedankledorsiflexion.•Thetrunkshouldbeaserectaspossiblethroughoutthemovement.•Ensurethekneestrackoverthesecondorthirdtoe.•Donotbounceinthebottomposition.•Variations includebarbellsumobacksquat,barbellsumofrontsquat,singlekettlebellsumosquat,andsumobacksquatwithPowerbag™/sandbag.

Exercise2.3Frontsquat

Equipment

Barbellwithchains(variation:heavybands)

Aim

Towork the squat patternmuscles with the load on the front of the body, totargetthequadriceps,morethanthebacksquatposition.

Set-up

• The chains are attached to the barbell, usually outside of any plates beingused.

•Thebarbellcanbecleaneduptotherackpositionortakenfromasquatrack.

Set-upfromclean

•Approachthebarbellasifperformingadeadlift.

•Adoptaslightlywiderthanshoulderwidthgriponthebar,withahookgrip(apronated grip with the thumb positioned underneath the index and middlefingers).

•Shoulderspositionedoverorinfrontofthebar,chestupandcorebraced.•Performacleanandcatchthebarontheanteriordeltoidsinthebarbellrackposition.

Set-upfromrack

•Approach the barbell,which should be set in the squat rack at about chestheight.

•Dipunderthebarsothatisrestsacrosstheanteriordeltoidsinthebarbellrackposition.Holdingthebarwiththehandsoutsidetheshoulders,squatuptoliftthebarfromtherackandstepback.

• The wrists are extended, with the hand open and the barbell held on thefingers.

•Thehandsshouldbewiderthantheshouldersandtheelbowsliftedhigh,sothatthearmishorizontal.

•Thefeetshouldbeflat,betweenhipandshoulderwidthapart.

Execution

•Takeabreathinandbracethecore.•Flexatthekneesmaximally,keepingtheheelsdownandthetorsoupright.•Squatdownsothatthethighsgobelowparallelandideallysothatthedistalhamstringstouchtheproximalcalves.

• Push the elbows up during the descent to ensure correct torso and armposition,andtopreventthebarfrom‘pulling’thebodydownandforward.

•Pausebrieflyatthebottom,thenpushthefloorawaybyextendingthelegs,particularlythroughtheheels,keepingthehipsforwardandthetorsoupright.

Technicalconsiderations

•Thefrontsquatrequiresanearverticalpositionofthetorso,unlikethebacksquat, which can afford more of a forward lean without compromisingtechnique.

•Thechainsprovideamethodofprogressivelyincreasingtheloadduringthe

ascent so that there ismore load in the upright position than in the bottomposition.

•Thetrunkshouldbeaserectaspossiblethroughoutthemovement•Ensurethekneestrackoverthesecondorthirdtoe.•Donotbounceinthebottomposition.•Variations include barbell front sumo squatwith chains, barbell back squatwithchains,andbarbellfrontsquatwithheavybands.

Exercise2.4Splitstancesquat–frontfootraisedonstep

Equipment

Dumbbells,step

Aim

Toworkthesquatpatternmusclesinasplitstance,withthefrontfootelevatedto helpmobilise the ankle plantarflexors and to help activate theVMO at theknee.

Set-up

•Adoptanexaggeratedstance,withtheleadfootonthestepandtherearfootuponthetoes.

•Althoughapart,thefeetshouldstillbebetweenhipandshoulderwidthapart.•Thefrontfootshouldbeflatonthestep.•Takeholdoftwodumbbells,oneineachhand.

Execution

•Inhaleandbracethecore.•Sitdownandforwardontotheleadleg.•Keeptheleadfootflatonthestepanddrivethekneeforwardinlinewiththesecondorthirdtoe(ortheshoelaces).

•Flexthekneemaximallyuntilthedistalhamstringstouchestheproximalcalf.•Pausebrieflyatthebottom,thenpushbackuptothestartingpoint,pressingthroughtheheeluntilthelegisextended.

• Focus on the contraction of the VMO and gluteal muscles of the lead legthroughouttheexercise.

•Keepthehipsfacingforwardthroughouttoeffectivelymobilisetherearhipflexors.

Technicalconsiderations

•Thisisafantasticdrilltomobilisethefootandankleinthesagittalplanetohelppromoteagreaterrangeofmotionforthosewithlimiteddorsiflexion.

• If the rear foot is tooclose to the step (short stance) thenmanywill find itdifficulttoachievemaximumkneeflexionbecauseofmobilityrestrictionsinthe foot and ankle. Many adopt too short a stance because of mobilityrestrictionsintherearhipflexor.

• If the rear foot is too far away from the step (long stance) then itwill alsomakeitdifficulttoachievemaximalkneeflexion.Thisisbecausethefootisinfrontoftheknee,whichcannotmoveforward.

• If the rear legexternally rotates (seenas thekneeor foot rotatedout ratherthanpointingstraightdown), thisagainwould indicatemobility issueswiththerearhipflexor.Thebodymovesthefemurintohipabductionratherthantakingitbehindintoextension.

•Variations includebarbellsplit squatandcablesplit squatwithcontralateralgrip.

Exercise2.5OverheadBulgariansplitstancesquat

Equipment

Barbell(variation:dumbbells)

Aim

Toworkthesquatpatternmusclesinasplitstance,withtherearfootelevatedtohelpmobilisethehipflexors.

Set-up

•Adoptanexaggeratedstance,withtherearfootonthestepandthefrontfootflatonthefloor.

•Althoughapart,thefeetshouldstillbebetweenhipandshoulderwidthapart.•Therearfootshouldbeonthetoesontopofthestep.•Holdthebarbelloverhead,withthearmslocked.

Execution

•Inhaleandbracethecore.•Squatdownandforwardontotheleadleg.•Keeptheleadfootflatontheflooranddrivethekneeforwardinlinewiththesecondorthirdtoe(ortheshoelaces).

•Flexthekneemaximally,althoughitwillbedifficulttoreachafullrangeofmotion.

•Pausebrieflyatthebottom,thenpushbackuptothestartingpoint,pressingthroughtheheeluntilthelegisextended.

• Focus on the contraction of the VMO and gluteal muscles of the lead legthroughout.

•Keepthehipsfacingforwardthroughouttoalsoeffectivelymobilisetherearhipflexors.

Technicalconsiderations

• Having the bar held overhead will help to mobilise the anterior chain ofmuscles,ofwhichthehipflexorisapart.

•Itwillalsofatiguetheshouldersandupperback,sotherepsshouldbekeptonthelowside.

• If the rear leg externally rotates (the knee or foot rotated out) this wouldindicatemobility issueswith therearhipflexor.Thebodymoves thefemurintohipabductionratherthantakingitbehindintoextension.

•VariationsincludebarbellbackBulgariansplitsquatanddumbbellBulgariansplitsquat.

Exercise2.6Frontsquatkettlebellonehand

Equipment

Kettlebell

Aim

Towork the squat patternmuscles with the load on the front of the body, totarget thequadriceps,morethanthebacksquatposition.Holdingthekettlebellononesideofthebodywillstimulatethelateralcoreandhipstabilisers.

Set-up

•Liftuponekettlebellandholdinonehandinthekettlebellrackposition.•Thechestshouldbehighwiththespineinaneutralposition.•Thefeetshouldbeflat,betweenhipandshoulderwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Push theknees forward anddrop into adeep squatusing thehip flexors to‘pull’youintoposition.

•Keepthetorsoasverticalaspossible.• Squat down until the distal hamstrings touch the proximal calves, or untiltechniquefalters.

•Ensurethekneesandtoesareinalignment(patellatrackingoverthesecondorthirdtoe)throughoutthedescent.

•Holdthepositionfor1–3secondswithoutlosingtensionorrelaxing.• From the deep squat position push the hips forward and drive out of theposition,releasingtheairfromthelungsduringtheascent.

•Extendthekneesandhipstoreturntothestandingstartpositionandrepeat.

Technicalconsiderations

•Thefrontsquatrequiresanearverticalpositionofthetorso,unlikethebacksquat, which can afford more of a forward lean without compromisingtechnique.

•Usethehipflexorsto‘pull’youintoposition.•Pushthehipsforwardtostarttheconcentricphase.•Keepthefeetflatandkneesalignedovertoesthroughoutboththedescentandascent.

•Donotbounceinthebottomposition.• Variations include double kettlebell front squat, and kettlebell one handoverheadsquat.

Exercise2.7Vintagefrontsquat

Equipment

Barbell(variation:dumbbells)

Aim

To work the squat pattern muscles in a vintage style with a narrow stance,specificallythequads,hamstrings,glutesandcalves,withoutrestrictionfromthelowerlimbs.

Set-up

•Attachanappropriateloadtoabarorselectasuitablyheavybarbell.•Placethebarontheupperbackandunrackthebarifrequired.•Adoptastancewiththeheelstogetherandthefeetrotatedout.

Execution

• Take a breath in and brace the core. Lift the heels off the ground and flex

maximallyattheknees.•Keepthetorsoverticalandbenddownuntilthehamstringstouchthecalves.•Brieflyholdinthebottompositionthenstandbackuptothestartposition.• You can either press the heels down on the ascent, or maintain the heels’raisedpositionthroughout.

•Allowthekneestotrackoverthesecondorthirdtoe(kneeswillmoveoutatthesameangleasthefeet).

Technicalconsiderations

• Push up with the arms to help with the ascent and to ensure an efficienttransferofforcefromthelowerbody,throughthecoretothebar.

• This technique will allow for a good activation of the VMO, withoutlimitationsofarestrictivefootoranklejointortightplantarflexion.

•Variationsincludevintagebarbellfrontsquat(inrack),vintageoverheadsquatorvintagedumbbellsquat(heldinbothhandsinaverticalposition).

Exercise2.8Pistolsquatwithsuspensionsystem

Equipment

Suspensionstrapsystem,bodyweight(variations:dumbbell,kettlebell)

Aim

Toworkthesquatpatternmusclesinasinglelegstance,specificallythequads,hamstrings,glutesandcalves.

Set-up

•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandaboutshoulderwidthapart.

•Standfacingtheanchorpointsandholdonehandleineachhandorwithjustone hand (as shown) • Brace the core and lean back so that the arm isextendedandthebodyisstraightandrigid.

•Movethefeetforwardorbackwardstoachievetheoptimallevelofintensity.•Liftonelegupandforwardandholdthatposition.

Execution

•Squatdownwardskeepingthefootflat,withthekneeinlinewiththesecond-thirdtoes.

•Squatdownuntilthedistalportionofthehamstringtouchestheproximalpartofthecalf.

•Allowthekneetomoveforwardanddonotattempttokeepshinvertical.•Pausebrieflyatthebottomthenpushbackuptothestartposition.• Keep the ‘free’ leg extended in front and off the ground throughout theexercise.

•Trytomaintainasuprightatorsopositionaspossible.

Technicalconsiderations

•Pullwiththearmtodecreasetheloadonthelowerbodyasrequired.•Havingthefootclosertotheanchorpointwillallowagreaterleanbackwardsandthereforelessdorsiflexionattheankle.

• Variations include single leg squat with posterior reach, or pistol squatholdingdumbbellorkettlebellbysideorinrack.

Exercise2.9Pistolsquatwithkettlebell

Equipment

Kettlebell(variations:bodyweight,plyometricplatform)

Aim

Toworkthesquatpatternmusclesinasinglelegstance,specificallythequads,hamstrings,glutesandcalves.

Set-up

•Startbycleaningasinglekettlebelltotherackposition.•Standononelegwiththeotherlegforwardsofftheground.•Thefront legwillhelpyou tocounterbalance,andcanbeplaced justa fewinchesabovethefloor.

•The second arm can be placed on the hip or out at the side to be used forbalance.

Execution

•Squatdownwardskeepingthefootflat,withthekneeinlinewiththesecond-thirdtoes.

•Squatdownuntilthedistalportionofthehamstringtouchestheproximalpartofthecalf.

•Keeptheheelfirmlyfixedonthefloor,maintainingthepositionofthefrontleg straight in front of you, and keeping the chest and back uprightthroughout.

• Ensure that the hips move backwards as the knee simultaneously movesforwardsoverthetoeofthestandingleg.

• Pause briefly at the bottom then press the heel down into the floor andcontract thegluteand thighof theworking leg todrivebackup to thestartposition.

• Keep the ‘free’ leg extended in front and off the ground throughout theexercise.

•Trytomaintainasuprightatorsopositionaspossible.

Technicalconsiderations

• A pistol squat is a challenging asymmetrical exercise that overloads themusclesof the legs.Aswithother typesof squat, the idealROM is to fulldepth –with the hamstring touching the calf – but for beginners a smallerROM can be used initially as balance and leg strength will increase withpractice.

• Variations include bodyweight pistol squat or perform on a plyometricplatform.

Exercise2.10Overheadsquat,twohands,parallelstance

Equipment

Barbell(variations:dumbbell,kettlebell,Powerbag™,sandbag)

Aim

To work the squat pattern muscles, while stabilising a load overhead in twohands.Thiswillalsomobilisetheupperbody,andpromoteshoulderandscapulastability.

Set-up

•Takeholdofthebarbellinawidegripandliftabovethehead.•Armsshouldbefullyextendedwiththebarabovethehead.

•Standwithfeethiptoshoulderwidthapartwiththefeetpointingforwardsorrotatedouttoamaximumof30degrees.

•Takeabreathinandbracethecore.

Execution

•Push theknees forward andbend forward from thewaist to lower thehipstowardstheheels.

•Squatdownaslowaspossible,keepingthechestup,thespineneutralorflatandthefeetflatontheground.

• Lower body under control until the hamstrings come into contact with thecalves.

•Pushthehipsforwardtostraightenthekneesandhipsanddrivethroughthefeettopressthebodybackuptothestartposition.

• The knees should be travelling forward and over your toes throughout thedescent.

•Focusonslowlydescendingandacceleratingthroughtheascent.•Pushupwardswiththearmsthroughouttheexercise.

Technicalconsiderations

•Keeptherepetitionslow–between1and3.•Keepthebarpositionedoverthefeetthroughoutthemovement.•Trunkshouldbeaserectaspossiblethroughoutthemovement.•Ensurethekneestrackoverthesecondorthirdtoe.• Variations include single arm overhead squat withdumbbell/kettlebell/barbell/Powerbag™/sandbag.

Exercise2.11Onehandoverheadsquat

Equipment

Barbell(variations:dumbbell,kettlebell,sandbag)

Aim

To work the squat pattern muscles, while stabilising a load overhead in onehand.Thiswillalsomobilisetheupperbodyandpromoteshoulderandscapulastability.

Set-up

•Takeholdofthebarbellwithonehandincentreofbarandliftabovethehead.•Armshouldbefullyextendedwiththebarabovethehead.

•Standwithfeethiptoshoulderwidthapartwiththefeetpointingforwardsorrotatedouttoamaximumof30degrees.

•Takeabreathinandbracethecore.

Execution

•Push theknees forward andbend forward from thewaist to lower thehipstowardstheheels.

•Squatdownaslowaspossible,keepingthechestup,thespineneutralorflatandthefeetflatontheground.

• Lower body under control until the hamstrings come into contact with thecalves.

•Pushthehipsforwardtostraightenthekneesandhipsanddrivethroughthefeettopressthebodybackuptothestartposition.

• The knees should be travelling forward and over your toes throughout thedescent.

•Focusonslowlydescendingandacceleratingthroughtheascent.•Pushupwardswiththearmthroughouttheexercise.

Technicalconsiderations

•Watchthebarbellthroughout.•Keeptherepetitionslow–between1and3.•Keepthebarpositionedoverthefeetthroughoutthemovement.•Trunkshouldbeaserectaspossiblethroughoutthemovement.•Ensurethekneestrackoverthesecondorthirdtoe.• Variations include single arm overhead squat withdumbbell/kettlebell/sandbag,twohandsanyhowwithbarbellandkettlebell.

Exercise2.12Zercherfrontsquat

Equipment

Sandbag(variations:barbell,Powerbag™)

Aim

Towork the squat patternmuscles with the load on the front of the body, totargetthequadriceps,morethanthebacksquatposition.

Set-up

•Liftupthesandbagandholdinthecrutchoftheelbows,witharmsbentandcrossed.

•Thechestshouldbehighwiththespineinaneutralposition.•Thefeetshouldbeflat,betweenhipandshoulderwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Push theknees forward anddrop into adeep squatusing thehip flexors to‘pull’youintoposition.

•Keepthetorsoasverticalaspossible.• Squat down until the distal hamstrings touch the proximal calves, or untiltechniquefalters.

•Ensurethekneesandtoesareinalignment(patellatrackingoverthesecondorthirdtoe)throughoutthedescent.

•Holdthepositionbrieflywithoutlosingtensionorrelaxing.• From the deep squat position push the hips forward and drive out of theposition.

•Extendthekneesandhipstoreturntothestandingstartpositionandrepeat.

Technicalconsiderations

•Thefrontsquatrequiresanearverticalpositionofthetorso,unlikethebacksquat, which can afford more of a forward lean without compromisingtechnique.

•Usethehipflexorsto‘pull’youintoposition.•Pushthehipsforwardtostarttheconcentricphase.•Keepthefeetflatandkneesalignedovertoesthroughoutboththedescentandascent.

•Donotbounceinthebottomposition.•VariationsincludePowerbag™zerchersquatandbarbellzerchersquat.

Exercise2.13Forwardlunge

Equipment

Dumbbells(variation:barbell)

Aim

Toworkthesquatpatternmusclesinadynamiclunge,totargetthequadriceps,hamstrings,glutesandhipstabilisers.

Set-up

•Liftupthedumbbellsandholdbythesidesofthebody.•Thechestshouldbehighwiththespineinaneutralposition.•Standwiththefeetabouthipwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Takeanexaggeratedstepforward,allowingtherearheeltoliftofftheground.•Keepthetorsoasverticalaspossible.•Moveforwardsuntilthedistalhamstringstouchtheproximalcalves,oruntiltechniquefalters.

• Ensure the front knee and toes are in alignment (patella tracking over thesecondorthirdtoe)throughoutthedescent.

•Withoutholdingtheposition,pushdownwiththefrontfootanddriveoutoftheposition.

•Extendthekneeandhipstoreturntothestandingstartpositionandrepeatonbothsides.

Technicalconsiderations

•Focusonkeepingthefrontfootalwayspointingforwardsandthehipslevel.•Donotstepacrosswiththefrontfoot–maintainahip-widthdistanceapart.•Maintainafluidandcontrolledmovementasmuchaspossible.• Variations include barbell back squat forward lunge and barbell overheadforwardlunge.

Exercise 2.14 Reverse crossover lunge, two kettlebells racked

Equipment

Kettlebells(variation:onekettlebell)

Aim

To work the squat pattern muscles in a dynamic lunge pattern in the frontalplane;totargetthehipabductors,quadriceps,glutesandhipstabilisers.

Set-up

•Liftupthekettlebellsandholdinadoublerackposition.•Thechestshouldbehighwiththespineinaneutralposition.•Standwiththefeetabouthipwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Takeastepbackandacrosswiththeleftleg.•Keepthehipsfacingforwards.•Squatdownaslowaspossibleontherightleg.• Ensure the front knee and toes are in alignment (patella tracking over thesecondorthirdtoe)throughoutthedescent.

•Withoutholding theposition,pushoffwith the left legandextend therightleg.

•Extendthekneeandhipstoreturntothestandingstartpositionandrepeatonbothsides.

Technicalconsiderations

• The hips should tilt to load the hip abductors, but should always faceforwards.

•Maintainasfluidandcontrolledamovementaspossible.• Variations include one kettlebell in rack and one held by the hips on thecontralateralside–thebenefitofthisisagreaterincreaseintheactivationoftheabductorsonthehips.

Exercise2.15 Single leg squat and reverse crossover reachwith a suspension

system

Equipment

Two-strapsuspensionsystem(variations:singlestrap,kettlebell,dumbbells)

Aim

Toworkthesquatpatternmusclesinasinglelegstance,specificallythequadsandglutes,andtoemphasisethehipabductors.

Set-up

•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandaboutshoulderwidthapart.

•Standfacingtheanchorpointsandholdonehandleineachhand,withasemi-supinatedgrip(palmsfacinginwards).

•Brace thecoreand leanbackso that thearmsareextendedand thebody isstraightandrigid.

•Movethefeetforwardorbackwardstoachievetheoptimallevelofintensity.•Liftonefootoffthegroundbybendingthekneeandholdthatposition.

Execution

•Reachthenon-stancelegbehindandacrossthebody,pastthestanceleg.•Squatdownwardsonthestancelegkeepingthefootflat,withthekneeinlinewiththesecond-thirdtoes.

•Keepthetorsouprightandfocusonflexingtheknee.•Pausebrieflyatthebottomthenpushbackuptothestartposition,drivingthekneeuponthenon-stanceleg.

Technicalconsiderations

•Pullwiththearmstodecreasetheloadonthelowerbody.•Standingtoofarfromtheanchorpointwillcauseanexcessiveforwardleanofthetorsoandpoorsquatmechanicsinthelowerbody.

•Variationsincludesinglestrapforincreasedinstability,orholdingadumbbellorkettlebellbysideorinrack.

Exercise2.16Laterallunge

Equipment

Weightplate(variations:medicineball,step)

Aim

To work the squat pattern muscles in a dynamic lunge pattern in the frontalplane,totargetthehipabductors,quadriceps,glutesandhipstabilisers.

Set-up

•Liftuptheweightplateandholdinthefrontofthebodywithbothhands.•Thechestshouldbehighwiththespineinaneutralposition.

•Standwiththefeetabouthipwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Keepingthehipssquaretothefront,takeabigstepouttothesideallowingthefoottonaturallyturnout.

•Keepthehipsfacingforwards.•Lungedownintotheworkingleg,keepingtheotherlegstraightwithbothfeetflatonthefloor.

• Ensure the front knee and toes are in alignment (patella tracking over thesecondorthirdtoe)throughoutthedescent.

•Extendtheworkinglegstronglytobringthetwofeetbacktogether.•Thiscanbeperformedbyalternatingtherightandleftlegorasasinglesetallononeside.

Technicalconsiderations

•Maintainasfluidandcontrolledamovementaspossible.•Variationsincludelaterallungewithlateraloverheadreach(medicineball),orlaterallungeoffstep.

Exercise2.17Lungeandoverheadreach

Equipment

Two-strapsuspensionsystem(variations: singlestrap,dumbbells,Powerbag™,fitbar)

Aim

To work the squat pattern muscles in a dynamic split stance, specifically thequads,glutesandhamstringsandtostimulate theanteriorcoremuscles(rectusabdominis).

Set-up

•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandaboutshoulderwidthapart.

•Standfacingawayfromtheanchorpointsandholdonehandleineachhand.

•Holdwithapronatedgrip(palmsfacingdownwards)witharmsextendedataboutchestheight.

•Move the feet forward or backwards to achieve the optimal positionwhendroppingintothelungeandoverheadreachposition.

Execution

•Take a larger thannormal step forward,without coming in or out from thehip-widthposition.

•Lungedownwardsontheleadlegkeepingthefootflat,withthekneeinlinewiththesecond/thirdtoes.

•Allow the rear heel to come off the ground and keep the rear knee off theground.

Figure2.8VariationwithPowerbag™

•Duringthelunge,reachbothhandsupwardsandbackwards,maintainingthetensiononthestrapsthroughout.

•Extendtheleadlegandpushbacktothestartposition,andatthesametimepressdownwardsonthestraps.

Technicalconsiderations

•Keephipsfacingforwardsthroughoutthedrill.•Dropintotheendlungeandoverheadreachpositiontostartwith, toensurethat theoptimalpositionisachievedat theendof thedescentandnoinjuryoccurs.

•Standingtoofarfromtheanchorpointwillcauseanexcessivestretchontheanteriorcoreorhipflexormuscles.

•Pressdownmorewiththearmsandliftthefootratherthanlungingback,toachieveagreateractivationofthecoreflexors.

•Variationsincludesinglestrapwithtwohands,singlestrapwithonehandandholding a dumbbell or kettlebell by side or in rack. This can also beperformedwithaPowerbag™(seefigure2.8)orfitbar.

Exercise2.18Lungeandrotate

Equipment

Powerbag™(variations:kettlebells,medicineball,weights)

Aims

Toworkthesquatpatternmusclesinadynamiclunge;totargetthequadriceps,hamstrings,glutesandhipstabilisersandtoloadthecoreinarotationpattern.

Set-up

•LiftupthePowerbag™andholdinfrontofthebodywithtwohands.•Thechestshouldbehighwiththespineinaneutralposition.•Standwiththefeetabouthipwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Takeanexaggeratedstepforward,allowingtherearheeltoliftofftheground.•Keepthetorsoasverticalaspossible.• Squat down until the distal hamstrings touch the proximal calves, or untiltechniquefalters.

•Assoonasyoustepforwardstarttorotatetothesamesideastheleadleg.•Thelungeandrotationshouldterminateatthesametime.•Ensurethefrontkneeandtoesareinalignmentthroughoutthedescent.•Withoutholdingtheposition,pushdownwiththefrontfootanddriveoutoftheposition,rotatingthebodybacktofacingforwards.

•Returntothestandingstartpositionandrepeatonbothsides.

Technicalconsiderations

•Focusonkeepingthefrontfootalwayspointingforwardsandthehipslevel.•Donotstepacrosswiththefrontfoot–maintainahip-widthdistanceapart.•Maintainasfluidandcontrolledamovementaspossible.•Variationsincludewithkettlebellsinrackposition,medicineballorweightsplate.

Exercise2.19Squatjump

Equipment

Powerbag™(variations:step)

Aim

Toworkthesquatpatternmusclesinanexplosive,dynamicmannertodevelopreactivestrengthandtochallengethelowerbodystabilisers.

Set-up

•LiftupthePowerbag™andholdacrosstheupperbackwithtwohands.•Thechestshouldbehighwiththespineinaneutralposition.•Standwiththefeetabouthipwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Pushthekneesforwardanddropintoasemi-squatposition.

•Keepthetorsoasverticalaspossible.•Withoutpausing,immediatelydriveupwardsintotheair,sothatthefeetleavetheground.

•Thelegsshouldbefullyextended.• Land softly, flexing at the ankles, knees and hips back into a semi-squatposition.

•Ensurethekneesandtoesareinalignmentduringthelanding/descent.•Loadthelowerbodyagainandrepeat.

Technicalconsiderations

• The squat jump makes use of the elastic energy generated in the stretchshorteningcycleandisusedtoimprovereactivestrength.

•HoldingthePowerbag™shouldbeusedasaprogressionfromabodyweightsquatjump.

• Variations include Powerbag™ squat jump onto step, squat jump withhorizontalmovementorsquatjumpwithlateralmovement.

Exercise2.20Hopoverhurdle

Equipment

Hurdles,bodyweight

Aim

Toworkthesquatpatternmusclesinasinglelegexplosiveanddynamicmannertodevelopreactivestrengthandtochallengethelowerbodystabilisers.

Set-up

•Standononelegfacingaseriesofhurdles.•Thechestshouldbehighwiththespineinaneutralposition.

Execution

•Bracethecoretostabiliseandprotecttheback.•Pushthefreelegbackwardsanddropintoasemi-squatpositiononthestanceleg.

•Keepthetorsoasverticalaspossible.•Withoutpausing,immediatelydrivethefreelegforwardsandupwards.• Use the force to help drive off the stance leg so that the body leaves theground.

• Jumpover thehurdle and land softlyon the same leg, flexingat the ankle,kneeandhipsbackintoasemi-squatposition.

•Ensurethekneesandtoesareinalignmentduringthelanding/descent.•Loadthelowerbodyagainandrepeat.

Technicalconsiderations

•Thehopmakesuseof theelasticenergygenerated in thestretchshorteningcycleandisusedtoimprovereactivestrength.

•Hops (or same-side single leg jumps) challenge the stabilisers of the lowerbodymorethantwofootedjumps.

•Focusonlandinginabalancedposition.•Landquietlyandsoftly.•Usetheoppositekneeforpropulsion.• Variations include hurdle hopswith stabilisation pauseswith each landing,lateralfrontalhurdlehopsormedialfrontalhurdlehops.

Exercise2.21Jumpontostep

Equipment

Step,bodyweight

Aim

To work the squat pattern muscles in an explosive and dynamic manner to

developreactivestrengthandtoteachacorrectlandingposition.

Set-up

•Standwithfeethip-widthapartfacingastepbetween4and30inhigh.•Thechestshouldbehighwiththespineinaneutralposition.

Execution

•Bracethecoretostabiliseandprotecttheback.•Quicklydropintoasemi-squatposition,andthrowthearmsback.•Keepthetorsoasverticalaspossible.•Withoutpausingimmediatelyextendtheankles,kneesandhipsandthrowthearmsforward.Usetheforcetoprojectthebodyforwardsandupwardssothatitleavestheground.

•Jumpontothestepandlandsoftlyonbothfeet,flexingat theankles,kneesandhipsbackintoasemi-squatposition.

•Ensurethekneesandtoesareinalignmentduringthelanding/descent.•Stepbackdownontothefloorandrepeat.

Technicalconsiderations

• The jump helps to teach a correct landing position, while limiting theeccentricforces.

•Squatdepthshouldbethesameontake-offandlanding.•Focusonlandinginabalancedposition.•Landquietlyandsoftly.•Usethearmsforpropulsion.•Variationsincludetuckjumpontostep,orjumpsontomultiplesteps.

Exercise2.22Forwardstep-up

Equipment

Cableattachment,step(variations:barbell,dumbbell,kettlebell,sandbag)

Aim

To work the squat pattern muscles in a step-up, targeting the quadriceps andgluteals.Attachingtheloadfromacabletoawaistorvestattachmentwillkeepthearmsfree,butallowssignificantloadtobeapplied.

Set-up

•Attachalowcabletoawaistorvestattachmentontheback.

•Standfacingawayfromthecablecolumn,withastepinfrontofyou.•Thechestshouldbehighwiththespineinaneutralposition.•Thefeetshouldbeflat,betweenhipandshoulderwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Placeonefootflatonthestepandshifttheweightforwards.•Keepthetorsoasverticalaspossible.•Driveupwardsontothestep,usingtheleadlegforpropulsion.•Ensurethekneeandtoesareinalignment(patellatrackingoverthesecondorthirdtoe)throughouttheascent.

•Standuponthestepwiththerearlegonthestepaswell.•Holdbrieflythenstepbackwiththerearlegandcontrolthedescentwiththeleadleg.

•Returntothestartpositionandrepeatsetonthesameside.•Alternatesideswitheachset.

Technicalconsiderations

•Step-upsareafunctionalexercisethatallowsloadingofthelegsinadynamicway,whilerecruitingthecoremusclesbythesamemeansasdailymovementpatternssuchaswalkingorclimbingstairs.

•Theintensityoftheexercisecanbeincreasedbyintroducingamuchhigherstepormoreload.

•Variations includestepupwithbarbell/dumbbell/kettlebell/sandbagwith theloadheldonthechest/back/oneshoulder/bythesides/overhead.

Exercise2.23Lateralstep-up

Equipment

Barbell,step(variations:dumbbell,kettlebell,sandbag)

Aim

To work the squat pattern muscles in a step-up, targeting the quadriceps,gluteals,adductorsandabductors.

Set-up

•Holdabarbellonyourback.•Standwithasteptothesideofyou.•Thechestshouldbehighwiththespineinaneutralposition.•Thefeetshouldbeflat,betweenhipandshoulderwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Placethenearfootflatonthestepandshifttheweightsideways.•Keepthetorsoasverticalaspossible.•Driveupwardsontothestep,usingthenearlegforpropulsion.•Ensurethekneeandtoesareinalignment(patellatrackingoverthesecondorthirdtoe)throughouttheascent.

•Standuponthestepwiththefarlegoffthestep.•Holdbrieflythenstepbackdownwiththefarlegandcontrolthedescentwiththenearleg.

•Returntothestartpositionandrepeatsetonthesameside.•Alternatesideswitheachset.

Technicalconsiderations

• Lateral step-ups challenge the body in the frontal plane and will thereforeworkthehipadductorsandabductorsandhipstabilisers.

•Theintensityoftheexercisecanbeincreasedbyintroducingamuchhigherstepormoreload.

•Variations include lateral step upwith dumbbell/kettlebell/sandbagwith the

loadheldonthechest/oneshoulder/bythesides/overhead.

Exercise2.24Crossoverlateralstep-up

Equipment

Resistanceband,step(variations:dumbbell,barbell,kettlebell,sandbag)

Aim

To work the squat pattern muscles in a step-up, targeting the quadriceps,gluteals,adductorsandabductors.

Set-up

•Attacharesistancebandaroundthewaist,pullingfromtheside.•Standwithasteptothesideofyou.•Thechestshouldbehighwiththespineinaneutralposition.•Thefeetshouldbeflat,betweenhipandshoulderwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Placethefarfootflatonthestepandshifttheweightsideways.•Keepthetorsoasverticalaspossible.•Driveupwardsontothestep,usingthefarlegforpropulsion.•Ensurethekneeandtoesareinalignment(patellatrackingoverthesecondorthirdtoe)throughouttheascent.

•Standuponthestepwithbothfeet.•Holdbriefly then stepbackdownwith thenear legandcontrol thedescentwiththefarleg.

•Returntothestartpositionandrepeatsetonthesameside.•Alternatesideswitheachset.

Technicalconsiderations

•Crossover lateral step-ups challenge the body in the frontal plane, andwillthereforeworkthehipadductorsandabductorsandhipstabilisers.

•Theintensityoftheexercisecanbeincreasedbyintroducingamuchhigherstepormoreload.

• Variations include crossover lateral step-up withdumbbell/barbell/kettlebell/sandbag with the load held on the chest/oneshoulder/bythesides/overhead.

Exercise2.25Lateralboxdrive

Equipment

Bodyweight,step

Aim

Towork the squat patternmuscles in a step-up, in an explosive and dynamicmannertodevelopreactivestrengthandtochallengethelowerbodystabilisers.

Set-up

•Standwithasteptothesideofyou.•Thechestshouldbehighwiththespineinaneutralposition.

•Thefeetshouldbeflat,betweenhipandshoulderwidthapart.

Execution

•Bracethecoretostabiliseandprotecttheback.•Placethenearfootflatonthestepandshifttheweightsideways.•Keepthetorsoasverticalaspossible.•Driveexplosivelyupwardsontothestep,usingthenearlegforpropulsion.•Thebodyshouldleavethestepasyoudriveintotheair.•Landonthenearsideleg,andcontrolthedescentuntilthefarlegtouchesthefloor.

•Withoutpausing,drivebackupandrepeatsetonthesameside.•Alternatesideswitheachset.

Technicalconsiderations

•Theintensityoftheexercisecanbeincreasedbyintroducingahigherstep,byaddingloadorbyextendingthedurationoftheset.

•Variationsincludeboxdrivesfacingthestep,alternatingboxdrivesfacingthestep.

OTHERSQUATPATTERNEXERCISES

Backsquat–barbellwithheelsraisedonwedge

Thesquatcanbeperformedwiththeheelsraisedonawedge.Thiscanbeusedfor two reasons – to accommodate limited foot/ankle mobility, or simply forvariation. Placing a wedge under the heels will mean that the individual cansquat through a greater range of motion to full depth, while keeping a bettertechnique and posture.While this can help to activate theVMO at the kneesbecauseofthegreaterkneeflexionachieved,itisa‘get-around’forthelimitedfootoranklemobility.Theindividualshouldalsoseektoachieveoptimalrangeofmotioninthelowerlegsothatfullsquatscanbeperformedonaflatsurface.IfyoudohaveoptimalROMthenthewedgecanbeusedasavariation,justlikevaryingthewidthofthestanceorthepositionoftheload.

Petersonstep-up

ThePeterson step-up is effectively a shallower style lateral step-up (seehere),

performedwiththeheelelevatedonthestepatthestart,ratherthantheflatfootstart position. This is used to focus on the VMO at the knee and can beperformedeitherwithbodyweightorabarbell/dumbbells.Place the legclosesttoaplatform(about4–8inhigh)sothatthebackoftheheelisinlinewiththefrontof thefootof the trailing leg,andlift theheelof the top legoff thestep.The working leg on the step should be rotated out to about 30 degrees.Straighten the leg by pressing your heel down and lift the other leg off theground.Liftingthetoesofyournon-workinglegduringpushoffwillplacemoreemphasis on theworking leg because therewill be no force generated by thenon-workingleg.

Petersondrag

Face the sled holding onto the handles, orwith the straps attached to awaist.Position the right ball of the foot just behind the left heel such that there is aslightbend in the right legat theknee,and the right legshouldbe rotatedoutslightly.Presstheheeldownwardandextendthekneeandfoot.Whenthefootisflatwiththelegstraight,adoptthestartpositionwiththeleftlegandrepeatonthatside.Donottakelargesteps,asthiswillnullifythebenefits.Keepthetrunkuprightthroughouttheexercise,otherwiseothermuscleswillberecruitedortheresistanceistooheavy.

Kettlebellfrontsquatpushpress

This variation combines a front squat (see here) and an overhead press (seehere). The benefit of this drill is the demand placed on the cardiovascularsystem,asitisalargecompoundmovement,whichrequiresahighenergy(andthuscalorie)expenditure.Holdingthebell intherackposition,asyouperformthesquatpatternandbegintopushintotheheelstoreturntoastandingposition,simultaneouslypressthekettlebelloverhead(asyouwouldwithastandardonehandoverheadpress).Asyoubegintobendthelegs,simultaneouslylowerthekettlebellbacktotherackposition.

3LiftPattern

Theliftpatternisprobablyoneofthemost,ifnotthemostimportantmovementpatterns.Humansusethismovementrepeatedlyonadailybasis;itallowsustopickupourchildren,tohelpmovearticlesfromoneplacetoanother,ortothrowanobjectupintheairorbehindyou.

Figure3.1Deadlifttechniquewithasandbag

In relation to an exercise programme, every time a dumbbell, barbell orkettlebell is taken from the rack or floor the lift pattern is performed. Thedeadlift, the exercise that is the epitomeof lifting strength, isoneof the threeevents incompetitivepowerlifting.It isalsoanintegralexerciseinpreparationfor,andasanassistantexerciseto,theOlympiclifts–thesnatch,cleanandjerk.

The lift pattern is a hip dominant movement that utilises the hip extensormuscles (the hamstrings and the gluteals) and the spinal erectors. The hipextensionmotion is caused by the integration of two groups ofmuscles, alsoreferredtoasmyofascialmeridians.ThefirstistheposteriorobliquesystemorBackFunctionalLine–thegluteusmaximusmuscleandtheoppositelatissimus

dorsi, linked by the thoracolumbar fascia. The second is the superficial BackLine–thegastrocnemius,thehamstringsandtheerectorspinae.Thesuperficialback line is thepuregroupofmuscles thatproducesextension,while thebackfunctionallineproducesarotationalextensionforce.Whenbothbackfunctionallinescontract,therotationalaspectsofeacharecancelledout,producingapurersagittalplaneextensionmovement.

Worldrecord

Theworldrecordforarawdeadliftcurrentlystandsat461kg(1017lbs).

Figure3.2Deadlifttechniquewithneutralspine

FUNCTIONSANDIMPORTANCEOFTHELIFTPATTERN

The benefits of the deadlift for a power or strength building programme areinnumerable. As a compound exercise, it contains movements spanning threejointswithconcentricextensionandstabilisationoccurringatthehip,kneeandankle joints.For athletes,multi-joint exerciseshavegreater specificity transferthan single joint exercises (Fleck&Kraemer, 1997) so strengthgainswill aidperformance.

For weight management, calorific expenditure will be greater becausecompoundmovements involve a greater number ofmuscle groups, due to theadditional synergistic and stabilising control. For time efficiency you can alsoloadseveralmusclegroupswithasingleexercise,whichcanreducethetimeitwouldotherwisetaketoloadeachmuscleseparatelywithanisolationexercise.Itisalsotheprecursortosuchfantasticpowerexercisesasthepowercleanandthesnatch,anessentialaspectofanathlete’sprogrammedpowerphase.

ARTOFTHEFLATBACK

Intheearly1900s,weighttrainingwasdevelopingintopopularculture.The‘artoftheflatback’(orbeingabletoflexandextendatthehips,withoutflexingorroundingtheback)wasakintotheconceptoftheneutralspineintoday’sfitnessindustry.Whereas the barbell two hand deadlift and the kettlebell continuousswingare twoof themostpopular liftpatternexercises today,ahundredyearsagoitwasexerciseslikethedumbbelldeadswing(seefigure3.3).

Figure3.3Thedumbbelldeadswing

With the modern concepts of functional training presented in this book, bothmodern lift pattern exercises and vintage exercises can be combined in thepursuit of optimal performance. In addition, heavy slow tempo deadlifts, highspeedpowersnatches,kettlebellswingsandthedumbbellstepandreachcanallfit togetherwithin thefunctional liftcontinuum.It is important toknowwhichexercises will promote strength, which are best to develop power, which willdevelopgrip,whichwillpromotebilateralstrengthbalance,whichwillimprovepower-enduranceandwhichwillbesuitableforimprovingmuscleactivation.

LIMITINGFACTORSFORTHELIFTPATTERN

The following list highlights the five common limiting factors for the liftmovementpattern:1.Poorhip–backdissociation2.Sciaticnerveinspasm3.Weaklowerback(strengthorendurance)4.Weakgrip5.Weakglutesorhamstrings

To improve the function of the lift pattern, these limiting factors should be

addressed, in addition to improving the strength of the lift and the range ofliftingability.Forthismovementpattern,thiswouldalsoincludeintegratingtheliftpatternwiththerotationandpullpatterns.

1.POORHIP–BACKDISSOCIATION

Thekeyfactorintheperformanceofaliftpatterniswhetheranindividualcandifferentiate between spinal flexion (rounding the back) and hip flexion(pivotingfromthewaist).Foranyfitnessprofessionalthathasevertriedtoteachaclienthowtoperformadeadlift,asquat,orabentoverrow,tonamebutafew,they will appreciate that many individuals will round their backs over whenperformingthesetechniques.Tooptimallyperformaliftpattern,thehipsflexasthetorsoleansover,butthelowerbackiskeptinaneutralorflatposition.Thisis achieved by anteriorly tilting the pelvis at the same time as the torso leansforward.

Nottiltingthepelvisforward,allowingthesternumtodropandallowingthesubsequentroundingofthebacktooccurmayexposetheliftertoagreaterriskofinjury.Withthelowerbackinaflexed,loadedposition,theriskofposteriormigrationoftheintervertebraldiscswill increase,whichmaycauseaposteriorbulgingorevenaprolapseofthediscs,commonlyreferredtoasaslippeddisc.This bulging or prolapse can press on the nerves causing pain, functionalrestriction and even weakening the muscles that straighten the spine (spinalerectors)overaperiodoftime.

Figure3.4liftingwithflexedspine

Manyclientsthatpresentwiththislimitingfactormayonlyrealisethispoor

levelofproprioceptionwhenshownavideoorthroughwatchingthemselvesinthemirror–theirbodyawarenessbeingverypoorinrelationtomaintaininganoptimalhipandspineposition.Tohelppreventthis,itisimportanttolearn,ortoteachothers,howtopivotfromthehipsandmaintainanoptimalbackpositionaswellashowtoactivatethecoremusclescorrectly.

2.SCIATICNERVETENSION

Thesciaticnerveisalargenervefibrethatoriginatesinthelowerbackandrunsthrough the glutes and down the lower limb. It supplies the lifting muscles(hamstrings,glutes,calves)withnervousactivationandissueswithitmaycausepainandlimitstrengthwhenlifting.

Thefollowingassessmentcanbeusedtoassessforadversenervetensioninthe sciatic nerve. Indications to perform the testwould be previous hamstringtears, excessive hamstring tension, gluteal or lower back pain, tingling ornumbnessinthelowerleg,orpainshootingdownthebackoftheleg.Thistestwas taught to me by physiotherapist and biomechanics expert Martin Haines

and, alongside the subsequent mobilising drill, has been really effective inimprovingliftingfunction:

Straightlegraisetest

Position the client in a supine position on the floor or amassage couch,withtheirlegstogether.Placeonehandunderneaththelowercalf,andtheotherhandabovethekneetoensureastraightlegpositionthroughout(a).

Slowlyliftthelegintoflexion,untilapointwheretheclientfeelsasensation(b).Thiscouldbeastretch,pain,tingling,numbnessortension.Notetheangle(the ideal should be about 70 degrees or more) to assess for any bilateraldifferences and tomonitor improvement (if you can take a photo that is evenbetter). At this point of sensation, move the leg across the midline into anadducted position (c). Any increase in sensation indicates a positive test foradverse nerve tension, and the following mobilising technique would beindicated.

Figure3.5Performingthestraightlegtest

Figure3.6Performingtheslumpmobilisingdrill

Slumpmobilisingdrill

This drill can be used when a positive straight lat raise test result has beendemonstrated to help decrease the symptoms and improve function.Sit on theendofawall,benchorcouch.Achaircanbeused(seefigure3.6(a))but it isbetterifbothlegsarehangingdownandnottouchingthefloor.Placethechinonthechestandslumptheupperbodyoverasfaraspossible.Ontheleftleg,pullthe toes to the shin (dorsiflexion) and then, holding that position at the ankle,performa legextensionandstraighten the legat theknee.Stopat thepointoftension. Then bend the knee slightly, enough to take the tension off, andstraightenagain.Perform10–15repetitionsthenchangelegs.Repeat3–4timesoneachleg,4timesaday(includingbeforeandafteranyexercisesession).

For some individuals with an irritated sciatic nerve, this mobilisationtechnique may aggravate symptoms, in which case cease the drill. However,most coaches that use this technique do find it to be very effective for themajorityofclients thatpresentwith the issuesmentionedaboveor thathaveapositivetestonthestraightlegraisetest(sciaticnerve).

3.WEAKLOWERBACK

Thelowerbackmustworkefficientlywiththeagonistmuscles(hamstringsandglutes) to stabilise the spine, while the hips are flexing and extending. Thestabilisationwillnotonlyhelptoprotectthestructuresofthespine,butwillalsohelptoefficientlytransmittheforcesbeinggeneratedbytheagoniststhroughtheupper torso to the load being held in the hands.Weak back extensormuscles,bothinstrengthandstrength-endurance,canbealimitingfactorandanindicatorofpotentialissuesinthefuture.TheBiering-Sørensenbackextensiontestisanendurancetestforthesemusclestoholdtheuppertorsoinaneutralpositionformaximumduration. It is common to see thosewith current andpreviousbackproblemshavedecreasedabsoluteandrelativescoresin theextensor test,evenwhensymptoms(ofbackpain)haveresolved(McGill,2002).

Biering-Sørensenbackextensiontest

Theclientadoptsaproneposition,withtheupperbodycantileveredoutoverthebench,with thepelvis,hipsandkneessupported.Thearmsareheldacross thechest,thelegsaresecuredandthebodyisinastraightline.

Figure3.7biering-sørensenbackextensiontest

The client holds this horizontal, isometric position for maximum durationuntil the upper body drops from the horizontal. It should also be noted if thepositionchanges(thepelvisdropsintoananteriortilt,butthebodycompensatesbyoverarching theback tokeep theshouldersup).Theoptimalscores for thistest (collected fromhealthyyoung individuals) are 161 seconds formales and185 seconds for females (McGill, 2002). Scores less than this would beindicativeofpoorextensorendurance.Inadditionthelateralendurancetest(sideplank)shouldbeat40–42percent (females)or58–61percent (males)of thisscoreforoptimalcorefunction.

4.WEAKGRIP

Thegripisprobablyoneofthemostcommonlyseenlimitingfactorsfortheliftpattern.Manyindividualswillfindthatitistheirgrip,ratherthenweaklegsandhips,whichfailswhentheyaredeadlifting.Theyareeitherunabletoliftthebar(grip strength) or to hold on to the bar for the duration of the set (gripendurance).Thisisusuallysignificantlyworsewhenaskedtoperformaliftwithanincreasedgripemphasis,suchassinglehandbarbelllifting,widegripliftingorfatgriplifting.Manyindividualswillcomplainthatthegripgivesout,whentheyfeeltheycouldliftmuchheavierloads.Asthebodyisonlyasstrongastheweakest link, if theglutesandhamstringscanlift200kgs,but thegripmusclescanonlyholdonto150kg,then150kgwillbethemaximumyoucanlift.Thatisunless you utilise lifting straps, which negates this weakness. However, withprolonged use this strength imbalance between the agonists and the synergist(the grip) will only increase and worsen if excessive use of the straps isadvocated.

Using a fat bar or utilising Fat Gripz™ will help to address this strengthdeficit.Submaximalloadswillbeusedastheweakgripisstrengthened,sotherewill be less overload on the agonists for a period of time, but in the long runoptimalagonist-synergiststrengthbalancewillbeachievedleadingtoimprovedappliedstrength.

5.WEAKGLUTESORHAMSTRINGS

Aswitheverymovementpattern,improvingtheagoniststrengthshouldhelptoimprovetheappliedstrengthwithinthispattern.Physiotherapistswilladvisethatpoorglutealfunctionisacommontraitwithmanyoftheirpatients.Thismaybedue to extended periods in a seated position (seen extensively in the modernworld),overactivehipflexorsoranumberofotherinterrelatedfactors.Isolationexercises,suchasasupinebodyweightbridge,orapronebent legkick-upareexamplesofhowtheglutescanbeactivatedinanisolatedwaybeforeapplyingthatactivationorstrengthinaliftpatternexercise.

In addition to this, poor hamstring strength is a common trait with manyclients and athletes. In particular theremay also be an imbalance between themedial and lateral hamstring muscles. This will also limit overall hamstringstrengthanditsappliedstrengthwithinaliftpattern.Turningthefeetinwardsoroutwards will allow for greater lateral or medial hamstring activationrespectivelyduringtraiingexercises.

LIFTPATTERNEXERCISES

Exercise3.1Twohandsnatchgripdeadlift

Equipment

Barbell

Aim

Aliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae),thescapulastabilisersandthegripmuscles.

Set-up

•SetupanOlympicbarbellwithasubmaximalload(toyourstandarddeadlift)andensurethattheclipsareattachedtothebarends.

•Positionthebaroveryourfeet,withyourfeetinahip/shoulderwidthstance,feetpointingforwards.

• Bend down and grip the bar with a pronated grip, with a wide grip(approximatelyoneandahalfarmlengths).

•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Extendthelegsandhipsandpushthefeetthroughthefloor.•Keepupperbacktightandtrytosqueezetheshoulderbladestogether.•Standup inanuprightpositionwith theshoulderspulledbackand thehipsfullyextended.

•Pausebrieflythenslowlylowerthebartothefloorbypushingthehipsbackandbendingtheknees.

•Resetthecoreandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•Youshouldn’tbeabletoactuallysqueezetheshoulderbladestogetheriftheweightiscorrect,butithelpstoprimethecorrectmuscles.

• Focus on keeping the core braced and the spine neutral throughout theexercise.

•Variationsincludeadeadliftwithahook-pronatedgrip,adeadliftwithasplitgrip(thebestforliftingheaviestweights)oradeadliftwithafatgrip.

Exercise3.2TwohandRomaniandeadlift

Equipment

Barbell(variation:dumbbells)

Aim

Aliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae).

Set-up

•SelectanappropriateweightforabarbellorloadanOlympicbar.•Ensurethattheclipsareattachedtothebarifusingplates.

•Gripthebarwithapronatedgrip,justwiderthanshoulderwidthapart.•Lift thebaroffa rackor lift fromthefloorandholdwitharmsextendedatabouthipheight.

•Ensurefeetareabouthipwidthapart,nowider.•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Push thehips back and lean forward,maintaining anoptimal backpositionandavoidroundingover.

• Lower the bar to approximatelymid-shin height or as far as possiblewithgoodtechnique.

•Pausebrieflythensqueezetheglutesandpullthehipsforwardtoliftthebarbacktothestartposition.

• Pause briefly at the top as well then reset the core and repeat for theprescribednumberofrepetitions.

Technicalconsiderations

• The loaded Romanian deadlift should be preceded with the bodyweightRomaniandeadlift,alsoknownasthehiphingeorwaitersbow.

• An individual should be able to ‘hinge’ at the hips and have what someauthorsrefertoaship–backdisassociation.Thismeansthattheycanflexorbendatthehips,whilenotflexingorbendingatthespineandmaintaininganormallumbarcurvature(neutralspine)orflatback.

• If the individual rounds the back, then this has the potential to excessivelyloadthestructuresofthespineandcouldcauseinjury.

•Theshinsshouldbeverticalthroughoutthemovement.ThisisthedifferencebetweentheRomaniandeadliftandthestifflegdeadlift(SLDL),keepingtheshinsverticalcausesaslight (approximately20–30degree)kneebend.Thiscauses thestressof theexercise tobefeltslightlyhigherupthehamstrings,moreinthebellyofthemuscle,unliketheSLDL,whichisfeltmoretowardsthedistalendattheknee.

•ThenameoriginatesfromRomanianweightlifterswhofeltthatthisvariationhad a better carryover to the clean and snatch exercises than the SLDLvariation.

•VariationsincludesnatchgripRDL,suitcasegripRDL,singlelegRDL,RDLwithdumbbells,orRDLwithcalfraiseandshrug.

Exercise3.3Twohanddeadliftunevenload

Equipment

Barbell

Aim

Aliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae), knee extensors and core muscles, which stabilise rotation and lateralflexion.

Set-up

•AttachanunevenlydistributedloadtoanOlympicbar(oneplatetoonesideofabarbell,oraheavierplateononesideandalighterplateontheother).

•Ensurethattheclipsareattachedtothebaraswell.•Positionthebarover themid-footandbenddowntogripitwithapronated

grip,justwiderthanshoulderwidthapart.•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Extendthelegsandhipsandpushthefeetthroughthefloor.•Keepthebarhorizontalthroughouttheliftandcontroltheurgetoliftonesideofthebarmorethantheother.

•Standup toanuprightpositionwith theshoulderspulledbackand thehipsfullyextended.

•Pausebrieflythenslowlylowerthebartothefloorbypushingthehipsbackandbendingtheknees.

•Resetthecoreandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations

• Focus on keeping the core braced and the spine neutral throughout theexercise.

• Maintain a level horizontal position of the bar, using the core and hipstabilisers.

• Variations include uneven load snatch grip deadlift, offset grip deadlift orsuitcasedeadlift.

Exercise3.4Twohanddeadliftoffsetgrip

Equipment

Barbell

Aim

Aliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae), knee extensors and core muscles, that stabilise rotation and lateralflexion.

Set-up

•Selectcabarbellwithasubmaximalloadandensurethattheclipsareattachedtothebarendsifusingplates.

•Positionyourselfatthebar,butoffcentreortowardsoneend.•Benddown andgrip the barwith a pronated grip, justwider than shoulderwidthapart.

•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Extendthelegsandhipsandpushthefeetthroughthefloor.•Keepthebarhorizontalthroughouttheliftandcontroltheurgetoliftonesideofthebarmorethantheother.

•Standup toanuprightpositionwith theshoulderspulledbackand thehipsfullyextended.

•Pausebrieflythenslowlylowerthebartothefloorbypushingthehipsbackandbendingtheknees.

•Resetthecoreandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations

• Focus on keeping the core braced and the spine neutral throughout theexercise.

• Maintain a level horizontal position of the bar, using the core and hipstabilisers.

•Variationsincludeunevenloadsnatchgripdeadliftorsuitcasedeadlift.

Exercise3.5Onehanddeadlift

Equipment

Barbell

Aim

Aliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae)andthegripmuscles.

Set-up

•SetupanOlympicbarbellwithasubmaximalloadandensurethattheclipsareattachedtothebarends.

•Positionthebaroveryourfeet,withyourfeetinamidorwidestance,turnedoutslightly.

•Benddownandgripthebarwithasinglehandpronatedgripinthecentreofthebar.

•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Extendthelegsandhipsandpushthefeetthroughthefloor.•Keeptheshoulderlevelsandthechestup.•Keepthebarhorizontal throughouttheliftandcontrolanytiltingforces,bygrippingthebarhard.

•Standup toanuprightpositionwith theshoulderspulledbackand thehipsfullyextended.

•Pausebrieflythenslowlylowerthebartothefloorbypushingthehipsbackandbendingtheknees.

• Change hands and reset the core and repeat for the prescribed number ofrepetitions.

Technicalconsiderations

•Performmultiple repetitions (or thewhole set) to significantlyoverload thegrip.

• Focus on keeping the core braced and the spine neutral throughout theexercise.

•Variationsincludeaonehandsumodeadliftwithafatgriporastraddlestanceonehandsumodeadlift(withthebarbetweenthelegs).

Exercise3.6OnehandsuitcasegripRomaniandeadlift

Equipment

Barbell(variations:coreplate,dumbbell,cable)

Aim

Aliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae), the grip muscles and the core muscles, which stabilise rotation andlateralflexion.

Set-up

•Selectabarbellwithasubmaximalloadandensurethattheclipsareattachedtothebarendsifusingplates.

•Positionthebartoonesidesothatthecentreofthebarisaboutlevelwiththefrontoftheankle.

•Haveyourfeetinanarrowstance,abouthipwidthapart.

•Benddownandgripthebarwithasinglehandgrip(palmfacingtheleg)inthecentreofthebar.

• Extend the knees slightly so that the shins are vertical, lift the chest up toachieveanoptimalbackpositionandbracethecore.

Execution

•Extendthehipsforwardandpushthefeetthroughthefloor.•Keep the shoulders level and thechestup,maintaininganormalRomaniandeadlifttechnique,despitetheunilateralload.

•Keep thebarhorizontal throughout the lift andcontrolany tilting forcesbygrippingthebarhard.

•Standup toanuprightpositionwith theshoulderspulledbackand thehipsfullyextended.

•Pausebriefly thenslowly lower thebardownbypushing thehipsbackandbendingthekneesslightly,keepingtheshinsvertical.

•Resetthecoreandrepeatfortheprescribednumberofrepetitionsonthesameside.

Technicalconsiderations

•Changesideswitheachset.• Keep the shins vertical and allow a slight knee bend (you should feel thestresstowardsthemiddleofthehamstrings).

• Focus on keeping the core braced and the spine neutral throughout theexercise.

•Variations includeperforming the exercisewith one endof the barbell in acoreplate,orusingadumbbellorcable.

Exercise3.7Goodmorning

Equipment

Barbell(variations:chains,Powerbag™/sandbag)

Aim

Thisisaliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderector spinae), specificallyoverloading the spinal erectorsmore than someoftheotherliftvariations.

Set-up

•SelectanappropriateweightforabarbellorloadanOlympicbaronasquatrack.

•Ensurethattheclipsareattachedtothebarifusingplates.•Positionthebaracrosstheupperbackmusclesandposteriordeltoid(nottheneck).

•Gripthebarwithbothhands,outsideoftheshoulders.•Liftthebarofftherackandstepback.•Ensurefeetareabouthipwidthapart.•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Push thehips back and lean forward,maintaining anoptimal backpositionandavoidroundingover.

•Lowerthetorsotohorizontal,orasfaraspossible,withgoodtechnique.•Pausebrieflythensqueezetheglutesandpullthehipsforwardtoliftthebarbacktothestartposition.

• Pause briefly at the top as well then reset the core and repeat for theprescribednumberofrepetitions.

Technicalconsiderations

•Thegoodmorningwilloverloadthespinalerectorsmorethanadeadliftwiththesameloadbecausetheleverarmisgreater.

• Keep the core braced throughout the exercise to develop sufficient intra-abdominalpressuretoprotectthespine.

• Variations include barbell good morning with chains, barbell seated goodmorningorPowerbag™/sandbaggoodmorning.

Exercise3.8SinglelegRomaniandeadlift

Equipment

Barbell

Aim

This isa liftpatternexercise thatworks theposteriorchain(hamstrings,glutesanderectorspinae)andchallengesthehipstabilisersinasinglelegstance.

Set-up

•Selectanappropriatesubmaximalweight.•Gripthebarwithapronatedgrip,shoulderwidthorwiderifyouwishtoincurmoreupperbackrecruitment.

•Liftthebaroffarackorliftfromthefloorandholdwiththearmsextendedatabouthipheight.

•Standononeleg,withtheliftedlegreadytomovebackwards.•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Pushthehipsbackandleanforwardmaintaininganoptimalbackpositionandallowingthefreelegtoextendbehindtoaidbalance.

• Lower the bar to approximatelymid-shin height or as far as possiblewithgoodtechnique.

•Pausebrieflythensqueezethegluteandpull thehipsforwardtolift thebarbackuptothestartposition.

• Pause briefly at the top as well then reset the core and repeat for theprescribednumberofrepetitionsallonthesameleg.

•Changelegswitheachset.

Technicalconsiderations

•Keeptheshinverticalthroughoutthemovement.•Ifusingaheavyload,changelegsbetweeneachrepetition.•Variations include snatchgrip single legRDL,dumbbell single legRDLorsinglelegRDLwithcalfraiseandshrug.

Exercise3.9Stepandreach

Equipment

Dumbbells

Aim

Thisisaliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderector spinae) and to stimulate the muscle spindles for greater muscularactivationinasplitstance.

Set-up

•Selectanappropriatesubmaximalpairofdumbbells.•Holdthedumbbellsbythehipsatthesidesorjustinfront.•Standwithfeetabouthipwidthapartwithsomespaceinfrontofyou.•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Takeasmallstepforward(abouthalfalunge)andshiftweightontotheleadleg.

•Keeptherearfootonthefloorforbalance,butallowheeltorise.•Reachthedumbbellsforwardsanddownwardsasifplacingeithersideoftheleadfoot.

•Keeptheleadshinverticalanddonotallowkneetoexcessivelybendorthestimulationonthehamstringswillbenegated.

•Maintainahighchestpositionanddonotallowthebacktoround.•Asthedumbbellsreachmid-lowshin,donotpauseandpushstraightbacktothestartpositionusingthehipextensors.

•Pausebrieflyandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•Itiscriticaltokeeptheleadshinverticalthroughoutthedescent.•Imagineyouarereachingoverasmallfencetopicksomethingup.•Completethewholesetonthesamelegoralternatelegswitheachrepetition.•Variations includemedialhamstringemphasis (reaching to the insideof theleg), lateral hamstring emphasis (reaching to the outside of the leg) orreachingforward.

Exercise3.10Vintageswing

Equipment

Dumbbell

Aim

Thisisaliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderector spinae) from a dead start position, and to teach a single arm ballisticliftingtechnique.

Set-up

•Standwithfeetapproximatelyshoulderwidthapartorslightlymore.

•Placethedumbbellbetweenthefeetlengthways,withthefrontbelllevelwiththeheels.

•Bendforwardbypushing thehipsback,keeping thespineneutral,andgripthehandlewithonehand.

•Thehipsshouldgoback, tokeeptheweightontheheelsandmid-foot,andpositiontheuppertorsonearhorizontalwiththeshinsvertical.

•Tiltthedumbbellsothattherearbellisliftedofftheground.•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

• Extend the legs and hips forcefully to drive the dumbbell forwards andupwardsinanarc.

•Catchthedumbbellabovetheheadwiththearmextendedandstabilise.•Thehandshouldbeasemi-supinatedposition.•Lowerthedumbbelltotheshoulder,thenplacebackbetweenthefeetinthestartposition.

•Resetthecoreandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•Usethehipstoprovidetheforcetodrivethedumbbellupwards.•Thedumbbellshoulddriveupinanarc(hencethenameswing),ratherthanaverticaltrajectory(whichwouldbeasnatch).

•Ifthearmbendsslightlyduringtheswing,thatisfine,butdonotactivelypullupusingtheupperbody.

•Completethewholesetonthesamesideoralternatewitheachrepetition.• This is classic vintage strength test, comparable with a modern two handbarbellpowersnatch.Itrequirespowerfulhipextensors,goodcorestabilitytotransmittheforcetothedumbbell,co-ordinationandupperbodymobilityandstabilitytocatchthedumbbell.

•Addafatgriptothedumbbelltooverloadthehandandforearmmusculature.

Exercise3.11Twohandswing

Equipment

Kettlebells

Aims

Towork the posterior (extensor) chainmuscles in a lifting pattern, to teach aballistic lifting technique, and to stimulate the muscle spindles for greatermuscularactivationoverprolongedperiods.

Set-up

• Position the body with feet about shoulder width apart and the kettlebellfacingforwardonapositioninlinewiththeheels.

•Takeholdofthehandlewithbothhandsandgentlygrip.•Thechestshouldbehighwiththespineinaneutralpositionorflat.• The shins should be vertical and there should be a reasonable degree oftensioninthehamstringsandglutes.

Execution

•Takeabreathin,holditandbraceyourcoremuscles.•Contract themusclesof theglutesandhamstrings toquicklybring thehipsforwardtoafullyextended(upright)position.

•Thismovement shoulddrive thekettlebell upwards towards about shoulderchestorshoulderheight.

•Atthispointthebodypositionshouldlooklikeanupside-down‘L’,withthelegs and upper torso in a vertical straight line and the arms forming thehorizontalline.

•Asthekettlebelldrops,guideitbacktowardsthegroinandbetweenthelegs,hingingthehipsback.

•Keep the hands close to the groin, but avoid touching the forearms on theinsidesofthethighs.

•Asthehandsreachbackwardsandbehind,gettingintoasimilar‘liftposition’asatthestart,thekettlebellwillbecomeweightlessagain.

•Atthissecondtransitionpointcontracttheglutesandhamstringsballisticallyandrepeat.

Technicalconsiderations

•Focusonkeepingtheglutestautthroughouteachandeveryrepetition.•Keepthebackflatorneutral;avoidroundingthebackasyoureachbetweenthelegsandavoidoverarchingthebackwhenstoodupright.

•Theweightshouldbeonyourheelsandmid-foot.• The hips, core and arms should work as a single unit, transmitting forceefficientlythroughtothebelltoliftit.

•Limitkneebendtoeffectivelyloadandworktheposteriorchainandposteriorslingmuscles.

•Thetoppositionshouldlooklikeanupside-down‘L’.

•Thekettlebellshouldalwaysbeanextensionof thearms,notflickinguporsaggingduringtheswing.

• Try to keep the shins vertical and limit knee bend; flexing or bending thekneeswillrecruitmoreofthequadricepsorthighmusclesandwilldiminishtheactivationofthehamstringsandglutesattheback.

•Variationsincludeonehandkettlebellswing,hand-to-handkettlebellswingsortwosinglehandkettlebellswings.

Exercise3.12onehandswing

Equipment

Kettlebells

Aims

Towork theposterior (extensor)chainmuscles ina liftingpattern, toprogressfrom the two hand swing and to stimulate the muscle spindles for greatermuscularactivationinaunilateralliftingpattern.

Set-up

• Position the body with feet about shoulder width apart and the kettlebellfacingforwardonapositioninlinewiththeheels.

•Takeholdofthehandlewithonehandandgentlygrip.•Thechestshouldbehighwiththespineinaneutralpositionorflat.• The shins should be vertical and there should be a reasonable degree oftensioninthehamstringsandglutes.

Execution

•Takeabreathin,holditandbraceyourcoremuscles.•Contract themusclesof theglutesandhamstrings toquicklybring thehipsforwardtoafullyextended(upright)position.

• Thismovement should drive the kettlebell upwards towards about chest orshoulderheight.

•Atthispointthebodypositionshouldlooklikeanupside-down‘L’,withthelegs and upper torso in a vertical straight line and the arms forming thehorizontalline.

•Asthekettlebelldrops,guideitbacktowardsthegroinandbetweenthelegs,hingingthehipsback.

• Keep the hand close to the groin, but avoid touching the forearm on theinsidesofthethighs.

• As the hand reaches backwards and behind, getting into a similar ‘liftposition’asatthestart,thekettlebellwillbecomeweightlessagain.

•Atthissecondtransitionpointcontracttheglutesandhamstringsballisticallyandrepeat.

•Usetheotherarmtohelpgenerateforcewiththehips,justasyouwouldinaverticaljump.

•As the hand holding the kettlebell reaches between the legs, the other armshouldbereachingbackaswell.Asthehipsextendthisarmcomesforwardtolevelwiththebody.

Technicalconsiderations

•Focusonkeepingtheglutestautthroughouteachandeveryrepetition.

• Keep the back flat or neutral; avoiding rounding the back as you reachbetweenyourlegsandavoidoverarchingthebackwhenstoodupright.

•Theweightshouldbeonyourheelsandmid-foot.• Use the hips, core and arms as a single unit, transmitting force efficientlythroughtothebelltoliftit.

•Drawtheshoulderbackintothesocketwhenliftingthekettlebell.•Thebellshouldextendoutasacontinuationofthearm.•Variationsincludeonehandkettlebellswingwithreleaseandcatch,hand-to-handkettlebellswingsortwokettlebellswingsinonehand.

Exercise3.13Twohandliftoverhead

Equipment

Sandbag

Aim

Thisisaliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae)fromadeadstartposition,withadynamic,unstableobject.

Set-up

•Standwithfeetapproximatelyshoulderwidthapartorslightlymore.•Placethesandbagjustinfrontofthefeet.•Bendforwardbypushing thehipsback,keeping thespineneutral,andgripthebagwithtwohands.

•Positiontheuppertorsonearhorizontalwiththeshinsvertical.

•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•Extendthelegsandhipsforcefullytodrivethesandbagupwards.• Catch the sandbag above the head with the arms extended and brace tostabilisethebagasitshifts.

•Lowerthebagtotheshoulders,thenplacebackinfrontofthefeetinthestartposition.

•Resetthecoreandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•Usethehipstoprovidetheforcetodrivethesandbagupwards.• Use a Powerbag™ instead of a sandbag if you prefer the bag to retain itsshape.Thecontentsshouldstillshifttoprovideachallengeforthestabilisers.

•Useasandballifyouwishtoperformasinglearmvariation.•Togainmaximumbenefitonpowerproduction throw the sandbagupwardsandbehindinasandbagbackwardsthrow,ratherthandeceleratingtheloadasyouwouldintheoverheadlift.

Exercise 3.14 Two hand lift to alternating shoulder

Equipment

Powerbag™

Aim

Thisisaliftpatternexercisetoworktheposteriorchain(hamstrings,glutesanderectorspinae)inadeadstartposition,withadynamic,unstableobject,andtooverloadthegripmuscles.

Set-up

•Standwithfeetapproximatelyshoulderwidthapartorslightlymore.•PlacethePowerbag™lengthwaysbetweenthefeet.• Bend forward by pushing the hips back, keeping the spine neutral, andsqueezegripthePowerbag™onthesideswithbothhands.

•Positiontheuppertorsonearhorizontal,withtheshinsvertical.•Liftthechestuptoachieveanoptimalbackpositionandbracethecore.

Execution

•ExtendthelegsandhipsforcefullytodrivethePowerbag™upwardsandtooneside.

•CatchthePowerbag™ononeshoulderandstabilisewiththearms.• Lower the Powerbag™back to the start position then forcefully lift to theothershoulder.

•Repeatfortheprescribednumberofrepetitionsortimeperiod.

Technicalconsiderations

•UsethehipstoprovidetheforcetodrivethePowerbag™upwards.•DonotdropthePowerbag™ontheflooraftereachlift.Ensuretheeccentricphaseisperformedaswell.

•Asquatcanbeaddedbetweeneachrepetition,as thePowerbag™ison theshoulder,foranaddedmetabolicchallengeandtolinkmovementpatterns.

•Usingthesqueezegripwillcauseanoverloadonthegripmusclesofthehandandforearm.TomaximiseoverloadonthisareadonotallowthePowerbag™totouchthefloorbetweeneachrepetition,butstop1inoffthegroundbeforeliftingagain.Withheavierloadsandtoavoidchallengingthegripendurance,allowthehandstoreleasethebagwhenit’splacedonthefloor.

Exercise3.15Twohanddiagonalhangclean

Equipment

Sandbag(variation:Powerbag™)

Aim

This isa lift andpullpatternexercise towork theposteriorchain (hamstrings,glutesanderectorspinae),thebiceps,shouldersandupperbackmuscles,aswellastheposteriorrotationalmuscles(glutesandlats).

Set-up

•Standwithfeetapproximatelyhipshoulderwidthapart.•Placethesandbagontheflooratanangleofabout45degreestothesideofthefeet.

•Bendforwardandtothesideandgripthebagwithtwohandsonthehandles.

•Bracethecoreandliftthesandbagupwards,soitisheldlevelwiththehipsononeside.

Execution

•Dipdowntolowerthesandbagtoaboutlowthigh/kneeheight.• Without pausing explosively extend the hips and pull the bag diagonallyupwardstothecentreline.

•Rollthehandsquicklyunderneaththesandbagandcatchitinarackpositionwiththebagrestingonthechestandupperarms.

•As you catch the bag, drop down in a shallow front squat position to helpabsorbtheload.

•Standupandrollthesandbagoffthearmsandtotheothersidetodropintothenextrepetition.

•Repeatfortheprescribednumberofrepetitions,pausingintherackposition(notthehangposition)ifrequired.

Technicalconsiderations

•Usethehipstoprovidetheforcetodrivethesandbagupwards.•Usethepulltohelpguidethesandbagtotherackposition.•The rackpositionwith a sandbag (orPowerbag™) ismuch easier formostpeopletomasterthanabarbellrack.

• To addmore of ametabolic challenge include a squat push press betweeneachrepetition,whenthebaghasbeencaughtintherackposition.

• Variations include the sandbag/Powerbag™ diagonal high pull or thesandbag/Powerbag™diagonalcleanfromthefloor.

OTHERLIFTEXERCISES

Barbellsumodeadlift

This is one of themost commonly performed and important variations of theconventionaldeadlift.Inthesumostyle,thegripismedial,orontheinside,ofthe legs. Many would argue that this is more of a functional exercise foreveryday life than the conventional technique, since wewould predominantlypositionourfeettotheoutsideofanobject,suchasaTV.Thesumostyleutilisesa slightly wider stance than the conventional method, and the feet are at an

approximate45degreeanglepointingoutwards.Thiswouldcausegreaterkneeflexion(thusmorestressonthequadriceps)andactivationofhipadductors.ThisstylehasgainedareputationasdecreasingthestressplacedonL4/L5(thejointbetweenthefourthandfifthlumbarvertebrae)byasmuchas10percentwhencomparedtotheconventionaldeadlift(Escamillaetal,2000).

This techniquemay be favoured by thosewith longer than average torsos,sincethesumostylerequireslesshipflexionandamoreuprighttrunkposition(Escamillaetal,2000;McGuigan&Wilson,1996).Thesumostyleofdeadliftoffersasignificantmechanicaladvantageovertheconventionalmethod(25–40per cent less work! (Escamilla et al, 2000)), a 10–15 per cent shorter liftingdistance(Escamillaetal,2001),andbyreducingtheshearforcesonthespine,indicates that it could be a safer lifting style than the conventional method(Escamillaetal,2000;McGuigan&Wilson,1996).

Barbellpartialdeadlift

Manyclientswillbeunabletoperformacompletedeadliftfromthefloorduetorestrictions in flexibility,usuallyaround thehamstrings,ormotor skills (Chek,2001).Inthisinstancethereareacoupleofoptions:eithertolimittherangeofmotion(ROM)thusenablingperfecttechniquethroughout;ortotryadifferentstyle,suchasthesumodeadlift.

Withthepartialdeadlift,welimittheROMbyplacingthebaronadjustableblocks and increasing the starting height, thus eradicating the initial, poorlyperformedliftfromthefloor.Restrictions,however,shouldbeaddressedandnotsimplybypassed.

Barbelldeadliftwithcalfraiseandshrug

This is one of the first progressions when learning the Olympic weightliftingexercises (thecleanand the snatch). Initially it isperformedwith just a singleadditiontothedeadliftexercise–deadliftwithcalfraiseordeadliftwithshrug.Thecalfraiseorshrugactionisinitiatedjustasthebarreachestheendpointoftheconcentricphaseofthedeadlift.Whenthesehavebeenmasteredseparately,integratethemtogether.

This canbeperformedwith a cleanwidthor a snatchwidthgrip. It is alsocommonlyperformedwithahookgrip(apronatedgripwiththethumbpinnedunderthefirsttwofingers)toacclimatisetheathletetothisgrip,whichisusedforboththecleanandsnatch.

Barbellpowerclean

Thebarbellpowercleanisdescribedinthepullsectionofthisbook(seehere),butisacombinationexerciseconsistingofthelift,pullandsquatpatterns.Theweightisliftedfromthefloor,oranelevatedorhangposition,tothebarbellrackposition on the chest/shoulders in a front squat position. It is an excellentexercisetoimprovestrength-speed.

Barbellpowersnatch

This is described in the pull section of this book (see here–1), but is acombinationexerciseconsistingofthelift,pullandsquatpatterns.Theweightislifted from the floor, or an elevated or hang position, to an overhead squatposition.Itisanexcellentexercisetoimprovespeed-strength.Thepowercleanwill focusmore on the strength side of power development, while the powersnatchwillimprovemoreonthespeedsideofpowerdevelopment.

Kettlebell(swing)snatch

Thekettlebell(swing)snatchisusuallyperformedwithasinglekettlebellinonehand,andisacombinedliftandpullpatternexercise,describedinmoredetailinthe pull section of this book (see here). It is swung between the legs thenprojectedupwardstobecaughtabovethehead.

Whilesimilartothebarbellsnatch,itdoesnotusuallyinvolveasquatpatterncatchposition and is performedmore for strength-endurance (high repetitions)rather thantherelativestrengthrangeusedfor thebarbellcleanorsnatch(lessthan6reps).Itcanbeperformedfromthefloor(kettlebelldeadsnatch),fromahangposition,withdifferentcatchpositions,orwithtwokettlebells.

Kettlebell(swing)clean

Thekettlebell(swing)cleaniscommonlyperformedwithoneortwokettlebells,isacombinedliftandpullpatternexercise,andinvolvesliftingtheloadfromthefloororbetweenthelegstothekettlebellrackpositiononthechest.Itformsoneoftheeventsinkettlebellcompetitions,alongsidethejerkandsnatch.

Just as with the kettlebell snatch, there are many variations of this drillincludingbottoms-upclean(pistolgrip)orflippedclean.

Dumbbellvintageclean

The dumbbell vintage clean is almost like a combined lift and bicep curlexercise.Thedumbbellisliftedfromadeadpositiononthefloor,toadumbbellrackposition,withtheforearmverticalasifrestingatthetopofahammercurl

(semi-supinated grip biceps curl). From this position the dumbbell can bepressed upwards or jerked above the head, for vintage exercises like thewindmilloroverhead squat.Alternatively itwaspressedupwardsusinga sidepress or bent press technique, both common vintage exercises, but performedinfrequentlytoday.

Barbell/kettlebell/dumbbellstifflegdeadlift

Manypeopleareunsureofthedifferencesbetweenthestraightlegdeadlift,thestifflegdeadliftandtheRomaniandeadlift.Essentiallythemaindifferenceisthekneeposition:astraightlegdeadlifthasthekneelocked,thestifflegdeadliftisstraightbutnot locked,and theRomaniandeadlifthasabouta30degreekneebendandaverticalshinposition.Thestifflegdeadliftisfeltmoredistallythanthe Romanian deadlift, closer to the knee. It seems to be more popular withbodybuilders,whiletheRomaniandeadliftispreferredbyweightlifters.

Barbell/kettlebell/dumbbellsplitstanceRomaniandeadlift

This variation is somewhat of a happy medium between the parallel two legexercise,whichistypicallyperformed,andthemoreunstableonelegRomaniandeadlift. In thisexercise theeffort is takenon the lead leg,but theother leg isplacedon the toesbehind toaidbalance. It isessentiallya ‘slightlystabilised’onelegRomaniandeadlift.

Barbellsnatchgripdeadliftonstep

Thesnatchgripdeadliftcanbeperformedonasteptoincreasetherangeoftheexercise.Thiswillhavetheimpactof increasingthestrengththroughagreaterrange,andwillincurgreaterenergyexpenditure,whichwillbehelpfulforbodycomposition changes. Ensure a good back position is maintained through thenewrange.

Barbellsnatchgripdeadliftwithchains

Addingchainstotheendofthebarbellwillchangetheforcecurve,astheloadwill increase during the concentric phase. This is commonly used to helpimprove strength for powerlifters performing this exercise, particularly whentheyareweakatlockout.

Barbellwalkingdeadlift

This is an excellent combination of a lift and moving/carrying load exercise,

perfectforimprovinggripenduranceandforbodycomposition.Itrequiressomespace in frontof the liftingarea foryou towalk into.Toperform,deadlift thebarbell using whatever technique you prefer (Romanian deadlift, sumo,conventional,snatchgrip,etc.)thenwalktwotothreepacesforwards.Lowerthebarandliftbackup,thentaketwotothreepacesbacktothestartpositionandrepeatfortheprescribednumberofrepetitionsorduration.

Barbellpopuptodeadlift

This variation entails performing a pop-up from a kneeling position whileholding the bar between deadlifting reps. Adopt a kneeling position whileholdingthebarbell.Popupandthenliftthebarwithminimaldelay.Lowerthebar,adoptthekneelingpositionagainandrepeat.Itisaverygoodexerciseforincorporatinganadditionalmetabolicchallengetotheliftexercise.

BarbellFatGripz™Deadlift

UsingafatbarorattachingFatGripz™toabarbellwillchallengethegrippingmuscles of the hand and forearm. Formany people the grip is aweak link intheir lifting kinetic chain, which limits the overload possible on the agonistmuscles.Spendingsixtoeightweeksliftingasubmaximalloadwithafatgripwillhelptorebalancethismuscle imbalance.Itmaymeanlessoverloadin theshort term, but will allow for greater loads to be lifted and higher levels ofstrengthtobedevelopedinthelongrun.

Barbelldeadliftalternatingstance(conventional,sumo)

This is less of an exercise variation, and more of a way of manipulating thetraining stimulus.Within a single set both the sumo and conventional deadlifttechniquesareused,alternatingonerepetitionofeachstyle.Thisisnicewayofensuring both techniques are improved, and a goodway to overload differentmotorunitsoftheliftingmuscles.

4PressPattern

Thepresspatternisanupperbodymovementpatternthatischaracterisedbyamovementofthehandsawayfromtheshoulders.Itusuallyinvolvespressinganobjectawayfromthebody,orthebodyawayfromasolidobject.

Thepresspatternisanantagonisticpatterntothepullpatternandineverydaylife it is used to push the torso off the ground in a prone position to get to astandingposition, tomove anobject from the chest or shoulders to a positionoverheadortopushthebodyupwhenclimbingoverawall.Itisusedtopushanopponent away in sports like rugby, or in a fight, and is involved in thegenerationofforceinstraightpunches(jabandcross).

Figure4.1Theshotputtisadynamicpresspattern

Thepresspatterncanbebrokendownintothreeprimarygroups:

1.Verticalupwardspress(liftingaweightabovethehead)2.Verticaldownwardspress(pushingthebodyupoverawall)3.Horizontalpress(pushingsomeoneawayfromyou)

There are of course the diagonal downwards, diagonal upwards and theintermediary angles of press as well, but we tend to usually limit theclassificationtooneofthethreeprimarygroups.

Itisimportantthatallthreeofthesemovementsaretrainedwithinthepress

pattern,asdifferentmusclegroupsandmotorunitswillbeactivateddependingonthevector.Forexample,thehorizontalpressmayusethesternalfibresofthepectorals,whilethediagonalupwardspresswillusetheclavicularfibresofthepectorals (an inclineof30degreesormore isneeded to stress theupperchestfibres).Thedeltoids andupperbackmuscleswill takeover in amoreverticalupwardspress.

Manyindividualswillpredominantlyperformthehorizontalpressexercise–thebarbellbenchpress–withmaybesomediagonalupwards, seatedshoulderpresses,astheirpresspatternexercises.Overdevelopmentinasingleplanewilllikely cause issues in this pattern and in the joints used, potentially leading todysfunctionand injury. Inamuscledysfunction,anyexercise that stresses thatmuscle throughoneplanewill causepain. In a jointdysfunction, anyexercisethat stresses that joint through various planes of motion will cause pain. Forexample, if a person has pain in the shoulder when bench pressing but notoverhead shoulder pressing, the rotator cuff muscles may not be functioningoptimally, and thepectoralmusclesmayalsobedysfunctional. If there ispainduringbothbenchpressingandoverheadshoulderpressing,theremaybeajointdysfunctionthatmayneedrehabilitationortreatment.Iftheprimaryproblemisjointdysfunction,theremaybeasecondaryproblemofmuscledysfunction.

Figure4.2Overheadpressingiscommonlyunderdevelopedinlieuofhorizontalpressing

FUNCTIONSANDIMPORTANCEOFTHEPRESSPATTERN

Thepresspatternisafantasticwaytoimproveupperbodystrengthofthechest,shouldersandarmsand, ifcorrectlyselectedexercisearechosen,coreandhipstability. Lifting appropriately heavy loads above the head can also stimulatemusclegrowth forhypertrophy,whichcanbebeneficial forcontact sports likerugby,toactasanadditionallayerofprotectionforthebody.Itisalsousedtopushopponentsaway, topopupoff thegroundorona surfboard togetup tostandingposition,andtopressthebodyupwhenclimbingoverawall.Strengthon the press pattern is also essential for the jerk exercise in Olympicweightliftingandcompetitivekettlebell lifting.Although this exerciseuses thepowerofthehipsandlowerbodytoprojecttheloadupwards,thepresspatternmusclesmustbestrongenoughtocatchandstabilisetheloadoverhead.Thisiswhy the standing shoulder press is used as an assistant exercise for Olympiclifters.

Indeedtheabilitytopressaloadoverheadinastandingpositionwasusedtotestupperbodystrengththroughoutthelate1800sandearly1900sandwasonlysurpassedbythebenchpressaspowerliftingbecamepopular.However,inmanycircles,likestrongmancompetitions,itisstillthepreferredmethodofassessingupperbodystrengthtopresstheloadoverhead.Unlikeastablesupinepress,thestandingpress requiresconcurrenthipandcore stability, shoulderand thoracicmobility and scapula and shoulder stability, in addition to the strength of thepressingmuscles.

LIMITINGFACTORSFORTHEPRESSPATTERN

The following list highlights the five common limiting factors for the pressmovementpattern:1.Poorupperbodystrengthbalance2.Poorconnectionwithcore3.Poorexerciseselection4.Shoulderandscapuladysfunction5.Weakelbowextensors

To improve the function of the press pattern, these limiting factors should beaddressed, in addition to improving the strength of the press and the range ofpressingability.For thismovementpattern, thiswouldalso include integratingthepresspatternwiththesquatandrotationpatterns,andensuringfrontalplanestabilityforsinglearmpressing.

1.POORUPPERBODYSTRENGTHBALANCE

Toimprovetheabilityofthebodytopress,thereareseveralareaswhichshould

beevaluatedforweakness.Thesemaybeindicatorsthatthebodywilllimittheweight you can lift or indicators that toomuch time is being spent on certainpressmovementsandnotenoughonothers.

Tobeginwith,whatisthestrength-balancebetweenthehorizontalpressandtheverticalpresspatterns?UsingPoliquin’supperbodystructuralbalancescores(2006)thepresspatterncanbeevaluatedusingtheratiosintaable4.1.

The barbell bench press is used as the reference lift (hence 100%), againstwhichalloftheotherexercisesarecomparedforweaknessorstrengthdeficits.If an individual couldperform thebenchpresswith100kg for1RM, then thiswouldbethestandardforthehorizontalpressandwouldprovideareferencefortheverticalanddiagonalpressingmotions.Iftheycannotperformabodyweightdip(plusanyexternalload)foratotalof117kgfor1RM(or117%oftheBenchPress),thentheywouldbeweakintheverticaldownwardpresspattern.Iftheycouldn’tperforma91kgbarbell inclinedpress (at 45degrees)or abehind theneckpresswith66kgfor1RM,thentheywouldbeweakinthediagonalupwardpress or vertical upwards press patterns respectively. The seated dumbbelloverhead press provides another method for evaluating the vertical upwardspress pattern, and if they could not perform this drill with a pair of 29kgdumbbells for 8RM, then more emphasis should be placed on working theoverhead pattern in this manner. Poliquin (2006) also believes that seateddumbbell external rotations 8RM should be around 10 per cent of the benchpress1RM,whichwouldprovideanindicationoftheshoulderinternal-externalstrengthbalance.

Table4.1Poliquin’supperbodystructuralbalancescores(2006)

Many individuals may not be able to perform the barbell behind the neckpress because of thoracicmobility, rotator cuff adhesions or shoulder rotationmobility. Performing this exercise without addressing these issues may causepain,inflammationordamagetothestructuresoftheshoulder.Poliquin(2006)believes that this exercise is inherently fine if you have optimal shouldermechanics, and as a baseline an individual should be able to perform this liftwithaminimumloadof80percentoftheirbodyweightfor1RM,withOlympicathletesscoringupto143percent.

Weak pulling muscles may also limit the ability of the body to press indifferent planes, because of the agonist-antagonist strength balance. The brainwill limit the load lifted because it recognises the inherent instability thisstrength imbalancewill cause at the related joints – the shoulder.The optimalpress to pull ratio (Poliquin, 2006) can be calculated using the supinated gripchin-up and should be 87 per cent of the load for the Bench Press (weightcalculatedasbodyweightplusexternalload).

Boyle(2004)ontheotherhandbelievesthatthemaximumnumberofpressupsis‘amuchmoreaccuratetestforlargerathletesthanbenchpressnumbers’for assessing functional upper-body strength.Males should be able to achieve25+reps (high school level), with 35+ a collegiate level, 42+ being nationalcalibreand50+scoringworldclass.Forfemalesascoreof12minimumisideal(highschool level),with20+acollegiate level,27+beingnationalcalibreand35+scoringworldclass.Fortheaverageathleteorpersonthismaybefine,butfor strengthandpowerathletes, theymaynotbeable todemonstrate strength-endurance (maximum reps) in the press pattern, but could demonstrate hugerelativestrengthscoreswhenloadedonexerciseslikethebenchpress.

Weaknesses in the chest and shoulder muscles will present as (Kinakin,2004):

•Painonoverheadpressing• Limited range of motion in shoulder abduction or flexion (tight sternal orclavicular pectoral fibres) • Arm in an internally rotated position whenrelaxed (tight pectoralis major) •Winging of the scapula and the shoulderdrawnforward(tightpectoralisminor)

2.POORCONNECTIONWITHCORE(WEAKLIFTINGMUSCLES)

Formanyofthepressingexercisesdescribedlaterinthischapteritisimportantthat there issufficientstrengthorstrength-endurance in thestabilisingmusclesofthecoretomaintainanoptimalposture,techniqueorposition.Whenthebodyis loaded in the squat or lift position, the tendency is for the load towant tocollapse into flexion, thus the core extensors are hard atwork to prevent thisaccessorymovement.Whenpressingoverhead, the tendency is for thebody towanttomoveintoahyperextendedpositionatthespine,thustheflexorsofthecoremustcontracttostabiliseandpreventthismovement.

When pressing a unilateral load overhead, such as a dumbbell held in onehand,thereisalsoatremendousamountoffrontalplanestabilityrequiredatthehipsandlateralcoretoprovideastablebasefortheagoniststogenerateforce.In

earlier days, this strength and stabilitywas developed using exercises like thewindmill,whichhasbeenlostoverthelasthundredyearsasaneffectivemethodofpreparation.Thestabilityofthelateralcoremusclescanbeassessedusingthelateralmusculaturetestbelow,asdescribedinMcGill(2002).

Table4.2Scoresforperformingthelateralmusculaturetest–allscoresaretimeinseconds

Position

Theclientadoptsafullsideplankposition,withthetopfootplacedinfrontofthelowerfootforstability,andthetorsosupportedononeelbow/forearm.Theclientliftsthehipsoffthegroundsothebodyisinastraightlineandplacestheotherhandontheoppositeshoulder.

Assessment

The client holds the position for maximum duration until the straight backpostureislostandthehipreturnstothefloor.

Figure4.3Performingthelateralmusculaturetest

Scores

The following scores are collected from healthy young individuals (McGill,2002).

Having a right hand side/left hand side bridge endurance difference greaterthan5percentwouldindicateunbalancedendurance.

For the two hand overhead press exercises it is important to have bothposteriorandanteriorcorestability, since the forceof the loadabove thehead

can cause the body to be bent into a flexed or extended position. To stop thebodybeing forced into a hyperextendedposition the anterior core contracts tomaintain the neutral position.Hence, before lifting significant loads overhead,the individual shoulddevelop lateralcore stability (foronehandpressing)andanterior core stability (for heavier two hand pressing). A weak lower back(maybe because of excessive supine bench pressing) will also limit overheadpressingability,andexercisessuchastheRomaniandeadlift,goodmorningsandreversehyperextensionsshouldhelptocorrectthis.

3.POOREXERCISESELECTION

Thereareafewareasofissuewiththepresspatternexerciseselection.Thefirstis the overemphasis on the barbell bench press. As discussed previously, thepopularityofthebenchpressincreasedinthemid1900saspowerliftingbecomemoreprominent.Todayextremelyheavyloadsareliftedofftherackandpressedinthehorizontalplaneinaverystablesupineposition.

One of the potential problems with the bench press is that high levels ofstrengthcanbedevelopedinaverynarrowplane.Withtheoverheadpressyouneed to be able to lift andpull the loaduponto the shoulders or chest beforepressingitabovethehead.Thismeansthatyouonlypresswhatyoucangettothatposition. In thebenchpressyoucandeveloppressingstrengthwithout theconcurrent lifting and pulling strength, which has the potential to causemovementpatternstrengthimbalances.

Another area of concern is the biomechanics of the barbell bench press.Whenever a press pattern motion is occurring at the shoulder (glenohumeral)joint there is also a concurrentmotion occurring at the scapula (referred to asscapulahumeralrhythm).Thescapulamustretract(orcometogether)duringtheeccentricphaseofahighelbowhorizontalpresstoaccommodatethehorizontalextension at the shoulder. When performing a supine bridge press, a vintagesingle arm press or a standing cable press the scapula is free to move, as itshoulddonormally.However,whenperformingabarbellbenchpress,theloadof the bar will push the torso onto the bench, pinning down the scapula andlimiting the normal scapulahumeral rhythm. This means that more stress isplaced on the glenohumeral joint, as the normal mobility is limited. This isexacerbatedbytheveryheavyloadsusedinthebarbellbenchpress,andthefactthat themovement of the arms ismore limited and restricted than if a pair ofdumbbells was being used. This can be offset by using a biacromial distancegrip, rather than awide grip, so the arms are in flexion-extension rather thanhorizontalflexion-extension.

I am of the opinion that the barbell bench press is a good exercise to liftheavy loads in the horizontal plane, but it is far too overused. The issuesmentioned above can be overcome by following the following guidelines: •Performapowerliftingstylebarbellbenchpressonlyifyouareapowerlifter.•Performthebarbellbenchpresswithabiacromialgrip–notonlywill itbeless stressful on the shoulder joint, it will improve shoulder stability andtricepsstrength.

•Varytheangleofthebarbellbenchpressfrequently.• Perform a dumbbell bench press frequently rather than just the barbellversion.

•Performstandingcablepressexercisesfrequentlytobalanceouttheagonisttocorestrength.

• Perform overhead pressing exercises frequently, if not more so, thanhorizontalpressingexercises.

•Performbodyweightdips frequently to train theentirespectrumofpressingangles.

•Ensureadequateshouldermobilityandstability,andantagoniststrengthwithavarietyofsupplementaryexercises.

4.SHOULDERANDSCAPULADYSFUNCTION

Toperformthepresspatterncorrectlytheshoulderandscapulastabilisersmustbefunctioningoptimally.Thismeansthataclientshouldhaveoptimalshouldermobility(ininternalandexternalrotation)andthoracicmobilityforflexionandextension. The muscles around the scapula must function well to allow thescapula to move (upwards, downwards or rotationally) to accommodate themovementattheglenohumeraljoint.

The rotator cuff comprises four muscles: the subscapularis, infraspinatus,teresminorandsupraspinatus.Theirroleistointernallyandexternallyrotatetheshoulder, to assist in abduction and to stabilise the head of the humerus.Weakness in the pressing muscles may be due to the following factors: •Weaknessintheexternalrotatorsduetoadhesionsinthemuscles.Theamountofforcethatacontractingmusclecanproducewillbepartiallydictatedbyhowmuchtheantagonisticmusclecanrelaxandelongate.• Adhesions in the subscapularis muscle from excessive bench pressing(Kinakin, 2004). This is often felt as pain during bench pressing, as thesubscapularis becomes stressed at the end of the eccentric phase, causing

inflammationandsubsequentadhesionsandscartissue.

In addition to adhesions within the rotator cuff, weakened trapezius orrhomboidswill limitidealscapulamovementsandcanleadtoinflammationorimpingement at the shoulder joint. Isolated strengthening work of any weakareaswithsupplementaryexercises,aswellasmyofascialreleasework,usingafoam roller or tennis ball, or by a therapist, will help to limit these commonissues.

Aninabilitytoflattenandextendthethoracicspinewilllimitnormalmobilityat the shoulder joint, and the arm will struggle to reach full flexion whenpressing a load overhead. As a result it is common for an individual tosubconsciously tilt the pelvis forward and overarch the lower back tocompensateforthislackofmobilityfurtherupthekineticchain.Thiscommonlycauses tensionorpain in the lumbar erectors,which iswhatmany individualscomplainofwhenperformingstandingoverheadpresses.

5.WEAKELBOWEXTENSORS

Theelbowextensorsmustbestrongenoughtoassistinmovingthehandsawayfromtheshoulders,inwhicheverplanethepressisoccurring.Thetricepsbrachiiismadeupofthreeheads–thelonghead,thelateralheadandthemedialhead.Although themedialhead isactive inallelbowextension, the lateraland longheadhaveminimalrecruitmentexceptwhentheloadisheavy(8RMorheavier).

Weakness in the triceps can cause problemswith locking out on the benchpressoroverheadshoulderpress(Kinakin,2004).Tricepsextensionstrengthisgreaterwith thearmbelowtheshoulder thanaboveit,andif theshouldersarehealthy enough to perform dips then it is an excellent exercise to work thismuscle. Supplementary exercises, such as the supine EZ triceps extension,standing triceps cable pushdown or dumbbell triceps kickback, will allow agreater neural drive to thesemuscles, increasing the overload and subsequentstrengthadaptations.Thesestrengthincreasescanthenbeappliedbackintothe‘morefunctional’presspatternexercises.

PRESSPATTERNEXERCISES

VERTICALPRESSUPWARDSEXERCISES

Exercise4.1Shouldertoshoulderpress

Equipment

Powerbag™(variation:sandbag)

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,uppertrapeziusandelbowextensors).

Set-up

•Assumeastandingposition,feethipwidthapart.•HoldthePowerbag™inapositionononeshoulderandheldinbothhandsin

a ‘squeeze grip’ (for an image of this please see the starting position forexercise3.14).

•Havetheelbowstuckedinandclosetothechest.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

• Press the Powerbag™ to a position directly overhead, with the arms fullyextended.

•Keepthelowerbodystillanddonotusethelegsforpropulsion.•LowerthePowerbag™totheothershoulder.•Brieflypausethenrepeatintheoppositedirectionfortheprescribednumberofrepetitionsorduration.

Technicalconsiderations

• The Powerbag™will be an unusual load to lift overhead and will requiremoregripemphasisthanabarbellordumbbellpress,buttheloadliftedwillbelower.

• Variations include sandbag shoulder to shoulder press, or adding a lift toshoulderwitheachrepetition.

Exercise4.2Singlearmpress

Equipment

Kettlebell(variation:sandbag)

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,uppertrapeziusandelbowextensors)andlateralcoremuscles.

Set-up

•Assumeastandingposition,feethipwidthapart.•Holdthekettlebellwithonehandintherackposition.•Havetheelbowtuckedinandclosetothehip.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Pressthekettlebellstraightupwards,rotatingthearmduringthemovementtofinishwiththepalmfacingforwards.

• Hold at the top with the arm locked and the handle, not the kettlebell,positionedovertheshoulderandhip.

•Thekettlebellshouldsitslightlybehindthebody.•Lowerbacktothestartpositionandrepeat.

Technicalconsiderations

•Thisisthesametrajectoryusedduringthepushpressandjerk,andissimilartothedumbbellArnoldpress.

•Forthisstrictvariationofthepressexercise,limitanylateralhipmovementandavoidstabilisingthehipswiththeotherhand.

•Itkeepsthebellclosertothemid-line,requiresslightlylesslateralstabilityofthecore,butwillbechallengingontheanteriordeltoidandthoracicmobility.

•Variations include bottoms-up kettlebell press, or double kettlebell see-sawpress.

Exercise4.3Behindtheneckpress

Equipment

Barbell(variation:chains)

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,upper trapezius and elbowextensors) and tomaintainmobility at the shoulderjoint.

Set-up

•Assumeastandingposition,feethipwidthapart.

•Holdthebaracrosstheupperbackwithbothhands.•Havetheelbowstuckedinandpositionedunderthebar.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Pressthebartoapositiondirectlyoverthehead.•Holdatthetopwiththearmslocked.•Keeptheheadupanddonotallowtheheadtopokeforward.• Maintain an optimal position of the lower back and do not overarch toaccommodatethemovement.

•Slowlylowerbacktothestartpositionandrepeat.

Technicalconsiderations

• Keep the load light to beginwith to ensure adequatemobility and that noexcessivestressisplacedontheanteriorshoulder.

•Manyindividualswillnotbeabletoperformthisexercisebecauseofshoulderorthoracicmobilityissues.Theseshouldbeaddressedotherwisetherewillbepotentialdamagecausedtotheshoulderjointorlowerback.

•Donotusethelegsatalltomovethebarofftheuppertrapezius.• Variations include seated (unsupported) behind the neck press, behind theneckpresswithchains,orbehindtheneckpowerjerk.

Exercise 4.4 Overhead press

Equipment

Barbellwithchains

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,uppertrapeziusandelbowextensors)withaprogressiveresistanceload.

Set-up

•Assumeastandingposition,feethipwidthapart.•Attachthechainstotheoutsideofanyplatesorcollars.

• Lift bar up to rack position, with bar resting across collar bone/anteriordeltoids.

•Holdthebarwiderthanshoulderwidthapartandhavetheelbowstuckedinandpositionedunderthebar.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Pressthebartoapositiondirectlyoverthehead.•Holdatthetopwiththearmslocked.•Keeptheheadupanddonotallowtheheadtopokeforward.• Maintain an optimal position of the lower back and do not overarch toaccommodatethemovement.

•Slowlylowerbacktothestartpositionandrepeat.

Technicalconsiderations

•Chainsaddedtothesidesofthebarincreasetensionontheconcentricphasewithprogressiveresistance.

•Donotusethelegsatalltomovethebarofftheuppertrapezius.•Variationsincludeseated(unsupported)barbellpresswithchains,pushpresswithchains,orbarbelljerkwithchains.

Exercise4.5Pushpress

Equipment

Barbellwithchains

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,uppertrapeziusandelbowextensors)withaprogressiveresistanceload,heavierthancouldbeliftedbystricttechniquealone.

Set-up

•Assumeastandingposition,feethipwidthapart(seeexercise4.4).

•Attachthechainstotheoutsideofanyplatesorcollars.• Lift bar up to rack position, with bar resting across collar bone/anteriordeltoids.

•Holdthebarwiderthanshoulderwidthapartandhavetheelbowstuckedinandpositionedunderthebar.

•Liftthechesttoensureagoodbackposition.

Execution

•Brace the core andkeeping feet flat and torsoupright, squat downwards toquarterdepth.

•Drivethroughtheheelstostandbackupandusemomentumtopushthebarofftheshoulders.

•Pressthebartolockouttoapositiondirectlyoverthehead.•Holdatthetopwiththearmslocked.•Keeptheheadupanddonotallowtheheadtopokeforward.•Donotoverarchthelowerback.•Lowerbacktothestartpositionandrepeat.

Technicalconsiderations

•Chainsincreasetensionontheconcentricphasewithprogressiveresistance.•Thelegsareusedtoinitiatethemovementofthebarofftheuppertrapezius,andthepressingmusclesareusedforthefinalphasetoachievelockout.

•Moreloadshouldbeusedforthepushpressthanastrictpressexercise.• Variations include barbell jerk with chains or barbell snatch balance withchains.

Exercise4.6Powerjerk

Equipment

Barbellwithchains

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,uppertrapeziusandelbowextensors)withaprogressiveresistanceload,heavierthancouldbeliftedbypushpressorstrictpresstechniquesalone.

Set-up

•Assumeastandingposition,feethipwidthapart(seeexercise4.4).•Attachthechainstotheoutsideofanyplatesorcollars.

• Lift bar up to rack position, with bar resting across collar bone/anteriordeltoids.

•Holdthebarwiderthanshoulderwidthapartandhavetheelbowstuckedinandpositionedunderthebar.

•Liftthechesttoensureagoodbackposition.

Execution

•Brace the core andkeeping feet flat and torsoupright, squat downwards toquarterdepth.

• Drive through heels to stand back up and use momentum to push bar offshoulders.

•Dropthebodydownintoanoverheadsquatpositiontocatchthebaroverheadwitharmslocked.

•Standup,keepingarmsextended.•Donotoverarchthelowerback.•Dropthebarbackdowntothestartpositionandrepeat.•Do not try to slowly eccentrically lower the bar, as the load should be tooheavytodothat.

Technicalconsiderations

•Chainsaddedtothesidesofthebarincreasetensionontheconcentricphasewithprogressiveresistance.

•Thepressingmusclesareusedtostabilisetheloadoverhead.•More loadshouldbeusedfor the jerk thanwithapushpressorstrictpressexercise.

•Variationsincludethebarbellsplitjerkwithchains.

Exercise 4.7 Split kneeling single arm press

Equipment

Sandbag

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,upper trapeziusandelbowextensors)and lateralcoremuscles ina split stancepositionwithanunconventionalload.

Set-up

•Assumeasplitkneelingposition.•Holdthesandbagwiththeoppositehandtotheleadleginarackposition.•Havetheelbowtuckedinandclosetothetorso.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

• Press the sandbag straight upwards, keeping the hand in a semi-supinated

positionthroughout.•Holdatthetopwiththearmlockedandthehandpositionedovertheshoulderandhip.

•Lowerbacktothestartpositionandrepeatfortherestofthesetonthesameside.

•Repeatontheotherside.

Technicalconsiderations

•Althoughtheloadwillbelowerthanasinglearmstandingpress,itwillcauseagreateroverloadonthelateralcoremusclestostabilise.

• Variations include sandbag two hand split kneel press or split kneelingshouldertoshoulderpress.

Exercise4.8Standingsinglearmpress

Equipment

Sandbag

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,upper trapezius and elbow extensors) and lateral core muscles with anunconventionalload.

Set-up

•Assumeastandingposition,feethipwidthapart.•Holdthesandbagwithonehandintherackposition.•Havetheelbowtuckedinandclosetothehip.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

• Press the sandbag straight upwards, keeping the hand in a semi-supinatedpositionthroughout.

•Holdatthetopwiththearmlockedandthehandpositionedovertheshoulderandhip.

•Lowerbacktothestartpositionandrepeatfortherestofthesetonthesameside.

•Repeatontheotherside.

Technicalconsiderations

•Astandingsandbagpressrequiresslightlylesslateralstabilityofthecore,butwillbechallengingontheanteriordeltoidandthoracicmobility.

•Variationsincludestandingsandbagshouldertoshoulderpress,andsandbagsinglearmpushpressorjerk.

Exercise4.9StandingSeeSawpress

Equipment

Kettlebells

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,upper trapezius and elbow extensors), the lateral coremuscles and the cardiorespiratorysystem.

Set-up

•Assumeastandingposition,feethipwidthapart.•Holdthekettlebells,oneineachhand,inthedoublekettlebellrackposition.•Havetheelbowstuckedinandclosetothehips.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

• Press one of the kettlebells straight upwards, rotating the arm during themovementtofinishwiththepalmfacingforwards.

•Holdat the topwith thearmlockedand thehandle,not thebell,positionedovertheshoulderandhip.

•Thebellshouldsitslightlybehindthebody.• As you lower that kettlebell, press the other one overhead in the sametechnique.

•Repeatthiscontinuousalternatingpressingaction.

Technicalconsiderations

•Thiswillbeagreatoverloadonthecardiovascularsystemandwillcreateahighdemandonthecoremuscles tostabilise inanasymmetricalmovementpatternatadynamicpace.

•Variationsincludealternatelypressingthekettlebellsoverheadoneatatime,fullyre-rackingonekettlebellbeforebeginningthepressactionof theotherarm.

Exercise4.10Vintagestandingpress

Equipment

Dumbbell

Aim

Thisisaverticalpresspatternexercisetoworktheshoulderandtricepsmuscles

inastandingposition,withlateralhipmovementtointegratethelateralcoreandhipswiththepressingmuscles.

Set-up

•Cleanasingledumbbellwithonehanduptoshoulderheightontherighthandside.

•Pulltheforearmbackandouttotheside,untilthepalmisfacingforwards.•Thedumbbellshouldbeatshoulderheight,theforearmverticalandthefeethipwidthapart.

•Takeabreathinandbracethecore.

Execution

•Pushthehipsouttotheleftsothetorsolaterallyflexestotherighttoinitiatethemovement.

•Withoutpausing,pushthehipsout totherightandat thesametimeinitiatetheupwardpress.

•Imaginepressingthetorsolaterallyunderneaththebody.•Astheelbowgoespast90degrees,pullthehipsandtorsobacktoanuprightposition,whichshouldhelptosnapthearmintofullextension.

• Briefly hold this pressed position, then lower the dumbbell back to theshoulderandrepeat.

•Performanequalnumberofsetsofbothsides.

Technicalconsiderations

•Thisistheequivalentofthepushpress,usingthehipstoinitiatetheupwardpressmovement.However,inthisvariationthefirstmovementoccursnotinthesagittalplane(likethepushpress)butinthefrontalplane,andsolelyfromthehipsandnottheknees.

•Theloadshouldbeheavyenoughsothatbodyisforcedtousethis‘adapted’presstechnique.

•Keeptherepetitionsonthelowside–12orless.•Variationsincludesidepressorusingakettlebellorbarbell.

Exercise4.11Bentpress

Equipment

Dumbbell

Aim

Thisisapresspatternexercisetoworktheupwards-pressingmuscles(deltoids,upper trapezius and elbow extensors) and to integrate the core and hips to beabletoliftheavyloads.

Set-up

•Cleanasingledumbbellwithonehanduptoshoulderheightontherighthandside.

•Pulltheforearmbackandouttotheside,untilthepalmisfacingforwards.•Thedumbbellshouldbeatshoulderheight,theforearmverticalandthefeethipwidthapart.

•Takeabreathinandbracethecore.

Execution

• Press the body downwards underneath the load, not directly forwards norsideways,buttowardstheleftknee.

•Keeptherightelbowplacedonthehipsforaslongaspossible.•Supportthelefthandorarmontheleftthigh.•Swelltherightlatissimusdorsimuscleandpresstheloadupwards.•Trytokeephandpointingforwardsthroughout.•Bendtherightlegandlockouttherightarmthenstandupwards.•Lowertheweightandrepeatontheotherside.

Technicalconsiderations

•Thiswas traditionallyperformedwithaveryheavybarbellordumbbell (asshown in figure 4.4). Strongmen knew that for heavy loads to be liftedoverhead,thestrictpresstechniquewasnotthemostefficientwaytodothis.The core and legs had to be integratedwith the pressingmuscles – just aswiththepushpress,thejerk,thesidepressorthevintagepress.

•Keeptherepetitionsverylowandtheloadheavy.•Variationsincludesidepressandtwohandsanyhow.

Figure4.4ArthurSaxon,aBritishstrongman,stillholdstherecordforthebentpressat370lbs.

HORIZONTALPRESSEXERCISES

Exercise4.12Benchpressbiacromialpronatedgrip

Equipment

Barbell(variations:chains,bands)

Aim

This is a press pattern exercise to work the horizontal pressing muscles(pectorals,deltoidsandtriceps).

Set-up

•Adoptasupinepositiononabench(orsimilartopositioninphotos).•Placethefeetflatonthegroundorslightlyelevatedonastep.•Liftabarbelloffarackorhaveithandedtoyou.•Holdthebarwitharmsextendedstraightupabovetheshouldersinapronatedgripequivalenttothedistancebetweenyourtwoacromionprocesses.

•Takeabreathinandbracethecore.

Execution

•Slowlylowerthebartowardsthelowersternum,taking3–4secondstodoso.•Pausebrieflywhenthebarreachesthesternum,withoutlosingtension.

•Pressthebarupwardbacktothestartposition.•Focusonacceleratingthebarontheconcentricphase.•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•Keepelbowsclosetosidesandforearmsvertical.•Keepthecorebracedandhipsonthebench.• Variations include barbell inclined bench press, dumbbell close grip presswithrotation,oraddingchainsorbandsforprogressiveresistance.

Exercise4.13Plyometricpress-up

Equipment

Bodyweight(variation:weightedvest)

Aim

This is a press pattern exercise to work the horizontal pressing muscles(pectorals, deltoids and triceps) and integrating the core to improve pressingreactivestrength.

Set-up

•Adoptaproneplankpositiononthefloorwiththearmsextended.•Handsshouldbeaboutshoulderwidthapart.•Feetshouldbeabouthipwidthapart.•Takeabreathinandbracethecore.

Execution

•Quicklylowerthebodyintoapartialpress-up–aboutone-quarterofthefulldepth.

• Without pausing immediately press through the floor and accelerate yourbodyupwards.

•Extendthearmsfully,andallowthemomentumtoliftthehandsoffthefloor.•Extend thearms to land in thestartposition,dropstraight into thenext repandrepeat.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•You can perform a clap after the hands have left the ground between eachpressup(b).

•Keepthecorebracedthroughout.•Focusonacceleratingthroughtheconcentricphase.•Keeptherepetitionslowandthequalityhigh.•VariationsincludeSpidermanplyometricpress-upsorplyopress-upswearingaweightsvest.

Exercise4.14Spidermanpress-up

Equipment

Bodyweight

Aim

This is a press pattern exercise to work the horizontal pressing muscles(pectorals,deltoidsandtriceps)andintegratingthecore.

Set-up

•Adoptaproneplankpositiononthefloorwiththearmsextended.•Handsshouldbeaboutshoulderwidthapart.•Feetshouldbeabouthipwidthapart.•Breatheinandbracethecore.

Execution

•Slowlylowerthebodyintoapress-up.• At the same time look to one side. On the same side lift the foot off thegroundandbringupthesamesideelbow.

•Brieflyholdinthepress-upposition,thenpressupandbringthefootbacktothestartposition.

•Repeat,alternatingsides,fortheprescribednumberofrepetitions.

Technicalconsiderations

•Keepthecorebracedthroughout.• Focus on controlled eccentric lowering and accelerating through theconcentricphase.

•VariationsincludeSpidermanplyometricpress-upsandSpidermancrawls.

Exercise 4.15 Single arm chest press on stability ball

Equipment

Dumbbellandstabilityball

Aim

This is a press pattern exercise to work the horizontal pressing muscles(pectorals,deltoidsandtriceps)andtointegratethecoreandhipsonanunstablesurface.

Set-up

•Sitontopofastabilityball.• Walk forwards and lean backwards until you reach a high supine bridgeposition.

•Theheadandupperbackshouldbesupportedontheballandtheshinsshouldbevertical.

•Holdadumbbellinonehandinapronatedgripwiththearmextendedstraightupabovetheshoulder.

•Breatheinandbracethecore.

Execution

•Slowlylowerthedumbbelltowardsthesideofthechest,taking3–4secondstodoso.

•Rotatethedumbbelltoasemi-supinatedgrip.• Pause briefly when the dumbbell reaches level with the sternum, withoutlosingtension.

•Pressthedumbbellupwardsbacktothestartposition.•Focusonacceleratingthedumbbellontheconcentricphase.•Repeatfortheprescribednumberofrepetitionsonbothsides.

Technicalconsiderations

•Keeptheelbowclosetothesideandforearmvertical.•Keepthecorebracedandhipslevelthroughout.•Variationsincludealternatingdumbbellchestpressonstabilityball.

Exercise4.16Chestpressthrow

Equipment

Sandball

Aim

This is a press pattern exercise to work the horizontal pressing muscles(pectorals, deltoids and triceps) and integrating the core to improve pressingreactivestrength.

Set-up

•Assumeasplitkneelingposition.•Holdthesandballwithtwohandsonthechest.•Havetheelbowflaredoutwards.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Throwthesandballslightlyforwardsandupwards.•Usethechest,shouldersandarmstodeveloptheforce,keepingtherestofthebodystill.

•Haveapartnercatchthesandballandthrowitback.•Havethearmsextendedtocatchthesandball.•Assoonasthesandballhitsthehands,trytodeceleratetheloadandsenditback.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•Donotallowthesandballtohitthechest.Ifyoucannotslowitdownbeforeithitsthechest,thentheloadistooheavy.

•Variationsincludesandbagone-handsplit-kneelchestpressthroworstandingchestpressthrow.

Exercise4.17Vintagesupinepress

Equipment

Dumbbell

Aim

Thisisahorizontalpresspatternexercisetoworkthechest,shoulderandtricepsmuscles ina figureof four supinepositionon the floor.Utilising the figureoffour position will allow for normal scapula motion and also greater coreintegration.

Set-up

• Lie on the floor in a supine position, with a single dumbbell next to oneshoulder.

•Rolltowardsthedumbbellandliftitupwithbothhands.•Extendtheworkingarmandreleasethenon-workinghand–thepalmshouldbefacingthefeet.

•Lifttheworkingsidelegstraightupintheairandrotatethehipstoplacethefootonthefloorontheoppositeside.

•Havethenon-workingarmonthefloorforbalanceandbracethecore.

Execution

•Slowlylowerthedumbbelltowardsthebodybybendingtheelbow.•Keeptheelbowclosetothebodyandallowittobrushagainstthelatissimusdorsi.

• Lower until just before the elbow touches the floor or until full range ofmotionisreached.

•Pausebriefly thenpress thedumbbellback to the startposition rotating thehandbacktoapronatedposition,keepingtheelbowclosetothebody.

•Repeatfortheprescribednumberofrepetitionsonbothsides.

Technicalconsiderations

•Thefootshouldbekepttouchingontheflooroftheoppositesideusingthecoremuscles.

•Unlikeastandardsupinepress,thispositionallowsfornormalscapulamotionduringpressing,ensuringoptimalglenohumeral(shoulderjoint)functionandhealth.

•Keeping the elbow close to the bodywhen pressingwill increase shoulderstabilitybenefits.

• Keep the repetitions at 12 or less and ensure a controlled tempo on theeccentricphase.

Exercise4.18Alternatingchestpress

Equipment

Cables

Aim

This is a press pattern exercise to work the horizontal pressing muscles(pectorals,deltoidsandtriceps)andintegratingthecoreinastandingposition.

Set-up

•Setuptwocablehandlesjusthigherthanshoulderheight.•Assumeastandingpositionfacingawayfromthedualcablecolumns.

•Adoptasplitstanceforstability.•Takeholdofthecablehandleattachments.•Pressbothhandlesforwardwithelbowswide.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Allowtherightarmtobendandslowlybringthehandlebackuntilitislevelwiththechest.

•Allowtheshoulderstorotatetoaccommodatethemotion,butkeepthelowerbodyandhipsfacingforwards.

•Pausebrieflythencontractthecoreandpresstherighthandforwards.•Astherighthandpressesforwards,allowtheleftarmtobendandthehandtomovetowardstheshoulder.

• Continue this alternating pressing action for the prescribed number ofrepetitions.

•Alternatetheleadlegwitheachset.

Technicalconsiderations

•Keepthehipsfacingforwardsthroughout.•Variationsincludeonearmcablechestpressanddownwardcablechestpress.

Exercise 4.19 Suspension system chest press

Equipment

Suspensionsystem(variation:weightedvest)

Aim

To work the press pattern muscles in the horizontal vector, specifically thesternal fibresof thepectorals, triceps,anteriordeltoids, theshoulderstabilisersandtheanteriorandlateralcoremusclesforstability.

Set-up

•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandshoulderwidthapartorslightlywider.

•Standfacingawayfromtheanchorpointsandholdonehandleineachhand,withapronatedgrip(palmsfacingdownwards).

•Bracethecoreandleanforwardsothatthearmsareextendedandthebodyisstraightandrigid.

•Movethefeetforwardorbackwardstoachievetheoptimallevelofintensity.

Execution

•Movethehandsapartandbendtheelbowsundercontroltoslowlylowerthebodydownwards.

•Bringtheelbowsbackuntilthehandsarelevelwiththeshoulder,orbefore,andbrieflyhold.

•Pressthehandsforwardandtogethertoliftthebodybacktothestartposition.•Focusonsqueezingthepectoralsformaximumbenefit.•Maintaina rigidbodyposition throughout theexercise,keeping thehead inlinewiththespineandpreventingchinpoking.

Technicalconsiderations

•Pressslightlyupwardsduringtheconcentricphasetoavoidthestrapsrubbingontheshouldersorarms.

•Usinga two-strapsystemwillensureanoptimal tension throughout thefullrangeoftheexercise.

•Allowthescapulatomovetogetheranddonotfixtheirposition.• Avoid the shoulders lifting up (scapula elevation) during any part of theexercise.

•Avoidthehipssaggingandthelowerbackoverarching.•Movethefeetfurtherawayfromtheanchorpointtodecreasetheintensity.• Moving the feet closer or underneath and beyond the anchor point (ifpossible) or elevating the feet off the ground (against a wall or up on abench),sothatthebodyishorizontalorangled,willallincreasetheintensity.

• Lifting one foot off the ground will increase the instability making theexercisemorechallengingfromabalanceperspective.

•Variationsincludealternatingchestpress,alternatingchestpress-flyorchestpresswithaweightedvest.

DOWNWARDSPRESSEXERCISES

Exercise4.20Supinebridgepress

Equipment

Barbell(variation:kettlebells)

Aim

Thisisadiagonaldownwardpresspatternexercisetoworkthechest,shouldersandtricepsmusclesinabridgepositiononthefloor.Utilisingthebridgepositionwillallowfornormalscapulamotionandgreaterrangeofmotion.

Set-up

•Lieon thefloor inasupinepositionwith thebarbellon thefloorabove thehead.

•Extendthehipsoffthefloorintoabridgeposition.• Brace the core and perform a pullover to lift the barbell from the floor •Extendthearmsandholdthebarbellabovetheshoulders.

Execution

•Slowlylowerthebarbelltowardsthebodybybendingtheelbows.• Keep the elbows close to the body and allow them to brush against thelatissimusdorsi.

•Lowerthebaruntiljustbeforetheelbowtouchesthefloororuntilfullrangeofmotionisreached.

•Pausebrieflythenpressthebarbellbackuptothestartpositionkeepingtheelbowsclosetothebody.

•Repeatfortheprescribednumberofrepetitions.

Set-up

•Thisbridgepresspositionallowsfornormalscapulamotionduringpressing,ensuringoptimalglenohumeralfunctionandhealth.

•This exercisewas introducedby the strongmenbefore the benchpresswaspopular.

•Keeping the elbow close to the bodywhen pressingwill increase shoulderstabilitybenefits.

• Keep the repetitions at 12 or less and ensure a controlled tempo on theeccentricphase.

•Variationsincludealternatingdumbbellbridgepressoralternatingwrestler’sbridge press with kettlebells (a supine bridge position with the individualbridging on the head, rather than the upper back – used by wrestlers andmixedmartialarts(MMA)fighterstoimproveneckstrengthfortheirsports).

Exercise4.21Dips

Equipment

Bars(variations:weightedwaistorvestattachment)

Aim

This is a downward press pattern exercise to work the chest, shoulders andtricepsmuscles.

Set-up

•Adoptapositiononthedipbarswithhandsshoulderwidthapart.•Thearmsshouldbeextended,thelegsbentandthechesthigh.•Bracethecore.

Execution

•Lowerthebodydownuntilthebicepstouchtheforearms.

•Pausebrieflywithoutlosinganytension.•Pressthebodybackuptojustbeforefullextension.•Holdbrieflyagainandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations

•Thisversionofthedipistheexercisetotrainthedownwardpresspattern.•Thetricepsdipsversionwhereyouelevatedyourfeetinfrontofyouwillputanexcessiveamountofstressontheanteriorportionsoftheshoulderjoints.

• If you do not have sufficient strength to be able to perform the concentric(pressing) phase of a dip, then this should be preceded with eccentric(lowering)onlyrepetitionstodevelopabaselinelevelofstrength.

• To progress this exercise use additional loads attached to a waist or vestattachment.

OTHERPRESSINGEXERCISES

Vintagetwohandget-up

Thevintagetwohandget-upisnotapressingdrill,butwasusedtoassessthatthere was adequate mobility in the shoulders and thoracic spine to performoverheadpressingdrills. Itwasalsoused todeveloptherequiredcorestrengthandstabilitytopressheavyloadsabovethehead.Asshowninfigure4.5,abarwasheldabovetheshoulderswitharmsextendedinasupineposition.Thetorsoandbarwerethenliftedtoanuprightseatedposition,byusingthecoreandhipflexors.Movingintothispositionnotonlyrequiredgoodcorestrength,butalsoagoodefficiencywiththelowerbodytostabilisethehipsandlegstoprovideasolidfoundation.Theupright,seatedpositionalsorequiresmobilityat thehips(hamstrings)anduppertorsotobeabletoholdtheloadabovetheshouldersandhips.Discomfort in this positionwill be an indicator of potential issueswhenperformingoverheadpressexercisesinastandingposition.

Windmill

Thewindmillisnotapressingdrilleitherbutisafantasticpreparationexerciseto develop lateral core and hip mobility and stability, required in single armoverhead press exercises, such as the vintage press, the side press or the bentpress.Whereasthemajorityofmodernweightliftingexercisesaresagittalplanedominant, this drill will be very effective inmaking the body stronger in the

frontalplane.Thisexerciseisdescribedindetailinchapter10.

Barbellbenchpress–widegrip

Thewidegripbenchpressisusuallythepreferredtechniqueusedbyindividualsperforming the supine press in modern gyms. The wide grip position is apowerlifting technique, usedbecause it is easier to extend the arms to lockoutwhenwide(ashorterheightforthebartotravel).

Asmentionedearlierinthischapter,ifyouareapowerlifterthenyoushouldpractise the techniques required in your sport. However, if you are not apowerlifterthenthepotentialissuesofusingawidegrip(i.e.possibleshoulderdamage)wouldoutweighthepossiblebenefitsofbetterpectoralisrecruitment.Anarrower grip will still help to develop upper body strength, but without thehorizontal extension stress placed on the shoulder because of the scapulaimmobility.

Figure4.5Vintagetwo-handget-up

Barbellinclinedbenchpress

Theinclinedbenchpresswillpreferentiallyrecruittheclavicularportionsofthepectoralismajor,whilethehorizontalanddownwardspressingdrillswillrecruitthesternalportions.Forcertainsportsandoccupations,theinclinedbenchpresswillhaveabettercorrelationwithperformancethantheflathorizontalversion.Examples of this would be a shot putter or SWAT member, because of themovementsrequiredinthissportoroccupation.Keeptheangleofthebenchatabout 30degrees for pectoral recruitment, as above this it becomesmoreof adeltoidexercise.

5PullPattern

Thepull pattern is anupperbodymovementpattern that is characterisedby amovement of the hands towards the shoulders. It usually involves pulling anobjecttowardstheshouldersorchest(suchasarow),orpullingthetorsotoanobject(asinachin-up).Ineverydaylifeitisusedtoclimbaropeortree,tosawwood in half, to lift a heavyobject upusing a pulley and to linkwith the liftmuscles to pull an object onto the chest or shoulders. The pull pattern isantagonistic to the press pattern and thus should always be trained in balancewithitsopposite.

Thepullpatterncanbebrokendownintothreeprimarygroups:

1.Verticalupwardspull(liftingaweightuptotheshoulders)

2.Verticaldownwardspull(pullup)

3.Horizontalpull(sawingwood)

There are of course the diagonal downwards, diagonal upwards and theintermediaryanglesofpullaswell,butwetendtousuallylimittheclassificationtooneofthethreeprimarygroups.

It is important that all threeof thesemovements are trainedwithin thepullpattern,asdifferentmusclegroupsandmotorunitswillbeactivateddependingonthevector.Whenalatpulldownisperformed,aclientmaythinktheyhaveabalancedprogrammebecause theyare includingapull exercise tobalanceoutthe bench press action, but because of the different muscles worked withdifferentpullvectors this isnot thecase.Ifwearepressingupwards,forwardsanddownwards, then the samemust be repeated for the pull pattern.Trainingonlyonetypeofpullwillbeinsufficientforoptimalfunctionalstrength.

The pull pattern is important when climbing, particularly when the legscannotprovideanyassistance,forexample,whentherearenofootholdsonanoverhang.Thisverticaldownwardspullplaysaveryimportantpart inexerciseprogramming, since it is a movement that is very difficult to perform withfreeweights. Many trainers will perform a variety of vertical upwards pullexercises, such as upright rows, high pulls, snatches, cleans, etc., butwill notcomplement themwith a downward pull action, such as a pull-up or lat pulldown.

Figure5.1Thepullpatternisusedwhensawingwood

Figure5.2Usingthepullpatterntoclimb

FUNCTIONSANDIMPORTANCEOFTHEPULLPATTERN

All three types of the pull pattern (upwards, downwards and horizontal) havesomelinktoperformance.Pullingupwardsandpullingdownwardsdemonstratea positive correlation to increased performancewith increased strength, whilehorizontalpullingrelatestoimprovingstabilityandfunctionattheshoulderandscapula.Avarietyofsportsrequirestrengthinthepullingmusclessuchasjudo,wrestling or the luge, or in occupations such as the fire service or the armedservices(specificallysoldiers).

Upwards pulling links with the lift pattern required to perform Olympicweightliftingmovements, andhasahighcorrelation (or carryover)with sportsperformance. One of the primary aspects of successful performance in manysportsistheneedtodeveloppower(theproductofforcemultipliedbyvelocity).In order to recruit the maximum number of motor units, complex multi-jointexercisesthatallowmaximalforcegenerationinminimaltimehaveformedthecornerstoneof trainingexercisesusedby strengthandconditioning specialists.TheOlympic lifts (the snatch, clean and jerk),modifiedOlympic lifts (power

cleanandpowersnatch)andOlympicpulls(cleanpullsandsnatchpulls)arethemajorchosenresistancetrainingexercisesfordevelopingpowerinmanyathletesfromaplethoraofdifferentsports.

ThepotentialbenefitsofincludingOlympicweightliftingwithinaresistancetrainingprogrammeinclude:•Increasedabsolutestrength•Increasedrelativestrength•Increasedpower(explosivestrength)•Improvedverticaljump• Improved speed (acceleration between 0–5metres, speed between 0–30metres)

•Improvedgripstrength•Improvedbodycomposition•Lowincidenceofinjuriesinweightlifting• Improved pulling, pressing, lifting and squatting ability and integrationbetweenthesehumanmovementpatterns•Strengthandpowercarryovertosportsperformance

BelowisaselectionofarticlesandresearchthatbackupsomeofthepotentialbenefitstoincludingOlympicweightliftinginaresistancetrainingprogramme:•Weightliftinghasbeenshowntoimproveverticaljumpheightandthusathleticperformance (Hori, Newton & Nosaka, 2005; Waller, Townsend & Gattone,2007).•Thekinematics(howthebodymoves)andkineticsoftheOlympicliftshavebeenshowntobenotablysimilar tovertical jumping(Canavan,GarrettandArmstrong,1996).

•Verticaljumppeakpower(thehighestpowerreached)hasbeenshowntobestronglyassociatedwithweightliftingability(Carlocketal,2004).

• Ground reaction forces (forces exerted on the ground) were comparablebetween countermovement vertical jump and the snatch (Garhammer andGregor,1992).

•Kinematicsimilaritiesbetweenthehangcleanandverticaljumpmayaccountforthetrainingtransferbetweenthetwo(BurkhardtandGarhammer,1988).

•Whencomparingthehangcleanwithsprintperformance,jumpperformance,and changeof direction, therewas significant correlationbetween thehangpowercleanandsprintingandjumping(Hori,NewtonandAndrews,2008).

There isalsoagoodcorrelationbetweenperformanceandpull-ups(downwardpulling).Thepull-uprequiresadifferentrecruitmentpatterntothelatpulldown(sincethebodymovesinthefirst,buttheremainsstillinthesecond),sodon’tthink,asmanytrainersdo,thatthetwoexercisesareinterchangeable.Thepull-upisundoubtedlythesuperiorexercise,sincethisisthepatternthatmorecloselyreplicates real-world pullingmotions and has the greatest carryover to athleticandfunctionalperformance.

Figure5.3Thepullpatternwithintheolympiclifts

To clarify, pull-ups are performed with a pronated grip and chin-ups areperformed with a supinated grip. The primary purpose of the pull-up is todevelop increased strength in the vertical downwards pull category. Based onresearch(Signorile,Zink&Szwed,2002)onhandgrippositionandmotorunitrecruitment,thewidepronatedgrippositiontothechestwouldseemtoelicitthegreatestrecruitment(in thelatissimusdorsi),morethananyothergrippositionintheconcentricoreccentricphase(widepronatedgripbehindthehead,narrowsemisupinated grip or the medium supinated grip). This wider pronated gripwouldalsorecruit themoresuperiorandanteriorfibresof thelatissimusdorsi,

andthebrachialis,brachioradialisandpronator teresof thearm.Thenarrower,supinatedgripwouldrecruitmoreofthelowerfibres(orilliacusportion)ofthelatissimusdorsiandalsotheposteriordeltoids;thebicepsbrachiiwouldalsobeplacedinamorebiomechanicallyeffectiveposition.

So which position is best? Well it depends which muscles you want todevelop, and also which motor units of the lats are weakest and needstrengthening. One client could be strong in the wide pronated grip, whileanother is stronger in the narrower supinated grip. Varying the grip regularlywithintheprogrammewillallowyoutodevelopthecompletemotorpoolofthelatissimusdorsi,aswellasthedifferentelbowflexors.Variationstothepull-uporchin-upcouldinclude:•Pronatedgrip–widewidth•Pronatedgrip–mediumwidth•Semisupinatedgrip–widewidth•Semisupinatedgrip–mediumwidth•Semisupinatedgrip–narrowwidth•Supinatedgrip–mediumwidth•Supinatedgrip–narrowwidth•Pronatedgrip–widewidth,climbertechnique(pullupdiagonallytowardsonehandandalternatebetween reps) • Splitgrip–mediumwidth,onehandpronated,onehandsupinated

LIMITINGFACTORSFORTHEPULLPATTERN

The following list highlights the five common limiting factors for the pullmovementpattern:1.Poorupperbodystrengthbalance

2.Poorconnectionwithcore(weakliftingmuscles)

3.Poorexerciseselection

4.Weakgrip

5.Shoulderandscapuladysfunction

6.Weakelbowflexors

To improve the function of the pull pattern, these limiting factors should beaddressed, in addition to improving the strength of the pull and the range ofpullingability.Forthismovementpattern,thiswouldalsoincludeintegratingthepullpatternwiththeliftandrotationpatterns.

1.POORUPPERBODYSTRENGTHBALANCE

Poliquin(2006)believesthatanoptimalpull:pressratiocanbecalculatedusingthe supinated grip chin-up (the pull portion) and the biacromial grip widthbarbellbenchpress(thepressportion).Hestatesthat thechin-upshouldbe87percentof the load for thebenchpress (weightcalculatedasbodyweightplusexternalload).Aslongastherepetitionmaxisthesametheseexercisescanbecomparedwhetheritis1RM:1RMordownto6RM:6RM.

Boyle (2004) in comparison looks at the maximal number of bodyweightsupinatedgripchin-upsthatcanbeperformed.Malesshouldbeabletoachieve10–15 reps (high school level), with 15–20 a collegiate level, 20–25 beingnational calibre and 25+ scoring world class. For females a score of 3–5minimumisideal(highschoollevel),with5–10acollegiatelevel,10–15beingnational calibreand15+scoringworldclass.Thiswillbe fine for theaverageathlete or person, but strength and power athletes (who are better trained forheavier loads, not necessarily higher rep ranges), may struggle with multiplerepsbutmaybeabletoperform2–3repswithconsiderableweightattachedtothem.

According to Kinakin (2004) weaknesses in the upper back muscles willpresentas:

•Ananteriorheadposition(uppertrapeziusweakness)• A rounded shoulder posture, scapula protraction and kyphosis (middletrapeziusweakness)•Elevatedandprotractedshoulders,withdifficultyindepressingthescapulawhenthearmisoverheadorpullingdown(latissimusdorsiweakness)

2.POORCONNECTIONWITHCORE(WEAKLIFTINGMUSCLES)

Formanyofthepullingexercisesdescribedlaterinthischapter,itisimportantthat there is sufficient strength or strength-endurance in the liftingmuscles tomaintain an optimal posture or technique. For the horizontal cable rope row,these muscles must maintain a stable base so that the upper body can pulleffectively. For the suspension system row, these same lifting muscles mustmaintain the hips in an extended position to keep the body in a straight line.Whetheritiskeepingthelegsalignedinapull-up,thebackneutralforasinglearm row or the connection between the core for an Olympic pull, the core(specifically theposteriorcore)mustfunctionwell toallowtheagonistpullingmusclestoproducetheforceinarealworldsituation.

3.POOREXERCISESELECTION

Theremustbesufficienttrainingonthebacktobalanceoutthepressingstrengthtrainingundertaken.Manytrainersandclientsfocusonanexcessiveamountofpressingexerciseswithintheirprogramme,whichwillcausethedevelopmentofmuscleimbalancesovertime.Thismaybeduetofocusingon‘mirrormuscles’,which are the muscles on the anterior of the body, while neglecting thosemusclesontheposteriorside.Itmayalsobeduetothebodybuildingconceptoftrainingmusclesandnotmovementpatterns.Trainersaretaughttoincludechestexercises, back exercise and shoulder exercises in programmes.A programmewith three sets of chest press, three sets of lat pull down and three sets ofshoulderpressmayseembalanced,but there is a ratioof sixpressing to threepullingdrills.Performinginstead twosetsofpullingupwards, twosetspullingdownwards and two horizontal pulls would balance with presses in the samethreevectors.

Theotherpartofthislimitingfactoristheuseofacommonexercisetotrainthepullingmuscles:thebarbellbentoverrow.Thisisdescribedbymanyasoneofthebestpullingexercises,butthereare,inmyopinion,somerealissueswiththisdrill.Whenperformingthebarbellbentoverrowtheaimistooverloadthelats, which usually requires quite a heavy load. However, the main limitingfactor in this exercise is actually theabilityof thecore, in this case the spinalerectors, to hold amid-deadlift position for the duration of the set. It is verycommontosee thebackstart toroundor the torsobecomemoreupright,bothindicating that theposterior core is fatiguingor that tooheavya load isbeingused. Most trainers would lower the weight in order to maintain a goodtechnique,aswearenormallytaught.However,thislighterloadisprobablynotenoughtoreachanoverloadonthepullingmuscles,andthusnoadaptationwilloccur. So is the load the problem or the exercise itself? Functionally, whenwould you hold thismid-deadlift position for 40 seconds or longer?Even theOlympicliftsortheirvariationsdonotrequireyoutoholdthismid-liftposition.Although the barbell bent over row is commonly grouped as one of the ‘big’pullingexercises,itfallswoefullyshortinfunctionalcarryoverwhencomparedtoapull-up,abarbellhighpulloreventheoverloadthatcanbeachievedwithasinglearm(supported)dumbbellrow.

4.WEAKGRIP

Justaswiththeliftpattern,thegripisprobablyoneofthemostcommonlyseenlimitingfactorsforthepullpattern.Manyindividualswillfindthatitistheirgripwhich failswhen theyareperformingpull-ups.Theyare eitherunable tohold

theirweight (grip strength)or toholdon to thebar for thedurationof the set(gripendurance).Thisisfurtherworsenedasthebardiameterincreases,suchasduringfatgrippull-ups.

Performing grip-emphasised pulling exercises, such as fat grip dumbbellrows,fatgrippull-upsandsupinepull-ups,andsupplementaryforearmandgripdrillswillhelptocorrectthisdeficit.

5.SHOULDERANDSCAPULADYSFUNCTION

Toperform thepullpatterncorrectly, theshoulderandscapulastabilisersmustbefunctioningoptimally.Thismeansthataclientshouldhaveoptimalshouldermobility(ininternalandexternalrotation)andthoracicmobilityforflexionandextension. The muscles around the scapula must function well to allow thescapulatomove(upwards,downwardsorrotate)toaccommodatethemovementat the glenohumeral (shoulder) joint. Adhesions within the rotator cuff, orweakened trapeziusor rhomboids,will limit ideal scapulamovements andcanlead to inflammation or impingement at the shoulder joint. Isolatedstrengtheningworkofanyweakareaswithsupplementaryexercises,aswellasmyofascialreleasework,usingafoamrolleror tennisball,or throughtherapy,willhelptolimitthesecommonissues.

6.WEAKELBOWFLEXORS

Theelbowflexorsmustbestrongenoughtoassistinbringingthehandstowardsthe shoulders, in whichever plane the pull is occurring. The biceps brachii,brachialis andbrachioradialiswill be preferentially recruited dependingon thegrip position adopted. For pull-ups, the biceps brachiiwill be in a position ofbiomechanical efficiency when the hand is supinated. The brachialis andbrachioradialiswillproducemoreforceifthehandissemisupinated(orneutral)orpronated.Ifthepronatedorsupinatedpull-upvariationispoor,itmaybeduetoweakness in those specific elbow flexors.Supplementary exercises, such asEZ reverse curls, dumbbell Scott curls or seated inclined hammer curls, willallow a greater neural drive to these muscles, increasing the overload andsubsequent strength adaptations. These strength increases can then be appliedbackintothe‘morefunctional’pullpatternexercises.

PULLPATTERNEXERCISES

VERTICALUPWARDSPULL

Exercise5.1Twoarmuprightrow

Equipment

Dumbbells

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors).

Set-up•Assumeastandingposition,feethipwidthapart.•Holdthedumbbellsinapronatedgriporsemi-pronatedposition.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Pullthedumbbellsupwards,leadingwiththeelbows.• Bring the dumbbells up to about chest height, or lower if that feelsuncomfortable.

•Brieflypausethenslowlylowerthedumbbellsbacktothestartposition,withthearmsfullyextended.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• Dumbbells are preferable to a barbell because they allow for a freermovementattheshoulder.

• Lifting the elbow above the shoulder, particularly in an internally rotatedposition, with limited freedom in movement (as would happen if using abarbell) may exacerbate shoulder impingement symptoms or may lead toshoulderissues.

•Variationsincludesinglearmdumbbelluprightrow,cableuprightrowsorthedumbbellhighpull.

Exercise5.2Twoarmdiagonaluprightrow

Equipment

Cablerope

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors).

Set-up•Assumeastandingposition,feethipwidthapartfacingthecablecolumn.•Takeholdofthecableropewithtwohandsandstepbacktwopaces.•Holdtheropewiththepalmsfacinginwardsandthethumbsonthetopoftherope.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Pulltheropediagonallyupwards,leadingwiththeelbows.•Bringtheropeupsothatthehandsareatchestheight,orhigherifpossible.•Limittherangeofmotionifthatfeelsuncomfortable.•Brieflypausethenslowlylower theropebackto thestartposition,with thearmsfullyextended.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• The cable rope is preferable to a barbell because it allows for a freermovementattheshoulders.

•Thisexercisemayexacerbateshoulder impingementsymptoms. Ifso,avoidtheexerciseormodifytoreducetherangeofmotion.

•Variations includesinglearmcablehandlediagonalupright row,cable ropediagonalhighpullsorthebarbellhighpull.

Exercise5.3Twoarmcablediagonalhighpulls

Equipment

Cablerope

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors),andtolinkinwiththeliftpatternmuscles(hipextensorsandspinalerectors).

Set-up•Assumeastandingposition,feethipwidthapartfacingthecablecolumn.•Takeholdofthecableropewithtwohandsandstepbacktwopaces.

•Holdtheropewiththepalmsfacinginwardsandthethumbsonthetopoftherope.

•Liftthechesttoensureagoodbackpositionandbracethecore.•Flexforwardsfromthehips,keepinganeutralspineposition.

Execution•Extendthehipsforcefullyandpullthetorso(shoulders)back.•Pull the ropediagonallyupwards, leadingwith theelbows, linkingwith theliftphase.

•Bringtheropeupsothatthehandsareatchestheight,orhigherifpossible.•Limittherangeofmotionifitfeelsuncomfortable.•Donotholdatthetop,butextendthearmsandcontroltheload.•Flexforwardagainandlowertheropebacktothestartposition,withthearmsfullyextended.

•Resetthecoreandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Thisisaprogressionfromthediagonaluprightrow,andisaneasierversionofthebarbellhighpull.

•Heavierloadscanbeusedthanfortheuprightrow,duetotheadditionalforceprovidedbytheliftmuscles.Manypeoplemayfindthisvariationbetterandmore comfortable than the stricter upright row for shoulder impingementissues.

•Variations includesinglearmcablehandlediagonalhighpullor thebarbellhighpull.

Exercise5.4Onearmhighpulls

Equipment

Sandbag(variations:kettlebell,dumbbell,cablehandle,barbell)

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors)andtolinkinwiththeliftpatternmuscles(hipextensorsandspinalerectors)withunilateralloading.

Set-up•Assumeastandingposition,feethip/shoulderwidthapart.•Placethesandbagonthefloor,justinfrontofthefeet,andtakeholdwithasinglehandpronatedgrip.

•Adoptadeadliftpositionandlimitkneebendtoadequatelyloadtheposteriorchain.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Extendthehipsandkneesforciblyandaggressively.•Pull the sandbag forciblyupwards, leadingwith the elbowandkeeping thesandbagclosetothebody.

• Lift the sandbag up to about chest or head height, or lower if that feelsuncomfortable.

•Donotholdatthetop,butextendthearmandcontrolthesandbagasitdrops.•Flexforwardagainandlowerthesandbagbacktothestartposition,withthearmfullyextended.

•Resetthecoreandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Thisisaprogressionfromtheuprightrow,andallowstheusertolearnhowtointegratethepullandliftpatternstogether.Itisagooddrillpriortoteachingadeadsnatch.

•Thesandbagworkswellasanalternativebecause the loadwillshiftasyoumoveit.

• Variations include performing with a kettlebell, dumbbell, cable handle orbarbell.

Exercise5.5Onearmdeadsnatch

Equipment

Sandball(variations:kettlebell,dumbbell,barbell)

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors)andtolinkinwiththeliftpatternmuscles(hipextensorsandspinalerectors)withunilateralloading.

Set-up•Assumeastandingposition,feethip/shoulderwidthapart.•Placethesandballonthefloorandtakeholdwithasinglehandpronatedgrip.•Adoptadeadliftpositionandlimitkneebendtoadequatelyloadtheposteriorchain.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Extendthehipsandkneesforciblyandaggressively.•Pull thesandball forciblyupwards, leadingwith theelbow,andkeeping thesandballclosetothebody.

•Asthesandballacceleratesupwards,punchupwardsandforwardstoflipthehandleundertheball.

• In thefinishcatchposition theballshouldreston theforearmwith thearmextendedabovethehead.

•Flexforwardagainandlowerthesandballbacktothestartposition,withthearmfullyextended.

• Reset the core and repeat for the prescribed number of repetitions or timeperiod.

Technicalconsiderations• This is a variation from the kettlebell version, which many people finduncomfortable when learning because of the banging on the forearm. Thesandball ismucheasieron this area and is agood tool toprogress into thekettlebelldrill.

•Thesandballalsoworkswellasanalternativebecausetheloadwillshiftasyoumoveit.

•Variationsincludeperformingwithakettlebell,dumbbellorbarbell(twohandoronehand).

Exercise5.6Onearm(swing)highpulls

Equipment

Kettlebell

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors)andtolinkinwiththeliftpatternmuscles(hipextensorsandspinalerectors)withunilateralloading.

Set-up•Assumeastandingposition,feetaboutshoulderwidthapart,andthekettlebellfacingforwardonapositioninlinewiththeheels.

•Adoptadeadliftpositionandlimitkneebendtoadequatelyloadtheposterior

chain.•Liftthechesttoensureagoodbackpositionandbracethecore.•Extendthehipsforciblytoliftthekettlebell.

Execution•Allowthekettlebelltoswingbetweenthelegs.•Extendthehipsandkneesforciblyandaggressively.•Pull the sandbag forciblyupwards, leadingwith the elbowandkeeping thekettlebellclosetothebody.

•Thebellshouldbeprojectedupwardstoaboutheadheightorabove,withthearmbentattheelbow.

•Asthebellbecomesweightless,followitdownwardsandguideitbetweenthelegs,justlikethekettlebellonehandswing,andrepeat.

Technicalconsiderations•Thisdrillallows theuser to learnhow to integrate thepulland liftpatternstogetherballisticallyandcontinuouslyandistheprerequisitetoteachingthekettlebell(swing)snatch.

•Variationsincludealternatingarmsaftereachrepetition(usethehand-to-handswingtechnique),addingareleaseatthetopthencatchingonthewaydown,orprogressingtothefull(swing)snatch.

Exercise5.7Onearm(swing)snatch

Equipment

Kettlebell

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors)andtolinkinwiththeliftpatternmuscles(hipextensorsandspinalerectors)inacontinuous,ballisticmethod.

Set-up•Assumeastandingposition,feetaboutshoulderwidthapart,andthekettlebellfacingforwardonapositioninlinewiththeheels.

•Adoptadeadliftpositionandlimitkneebendtoadequatelyloadtheposteriorchain.

•Liftthechesttoensureagoodbackpositionandbracethecore,andholdwithonehand.

•Extendthehipsforciblytoliftthekettlebell.

Execution•Perform1–2onearmswingstoinitiatethesnatch,ratherthantryingtoliftitabovetheheadstraightfromthefloor.

•Asthekettlebellfallsfromthepeakoftheswing,pushthehipsbackwardssothatthekettlebellswingsbetweenthelegs.

•Asthekettlebellbecomeweightless,forcefullyextendthehipsandkneestocreatetheforcetoelevatethekettlebell.

• The effort for the snatch should be twice as aggressive as for the one armswing.

•Asthekettlebellmovesforwardofthehipsaspartoftheswing,pullupwardsandbackwardsonthekettlebellasifstartingalawnmower.

•Asthekettlebellacceleratesupwards,punchupwardsandforwardstoflipthehandleunderthekettlebell.

•Inthefinishcatchposition,thekettlebellshouldrestontheforearmwiththearmextendedabovethehead.

•Droptheelbowandrotatetheforearmsothatthethumbrotatesoutwards,andthe kettlebell rolls off of the forearm and into the standard one arm swinggrip.

• Guide the kettlebell through the legs, to load the hips for the next snatchrepetitionandrepeat.

Technicalconsiderations•Thisexercise isoneof theevents inkettlebellcompetitions. It isperformedfor 10 minutes (5 minutes each hand) to see how many repetitions thecompetitor can perform in this time, with the kettlebell held off the floorthroughout.

•Developgoodposteriorchainstrengthandenduranceprior tousing theonearmsnatch.

•Treateachsnatchasaseparateliftorrepetition.Makesureyoupausebetweeneach rep – release the grip and hold the arm extended for a second or twobeforeundertakingthenextrep.

•Whenfirstlearningtheonearmsnatch,itmaybeeasiertostartoffwithahalfsnatch.Thehalfsnatchisessentiallythesametechniqueasthe(swing)snatchdescribedpreviously,but insteadofperforming the full eccentricphase, thekettlebell is lowered to the rack position on the chest then cast off into a

swingbetweenthelegs.•Variationsincludealternatingarmsaftereachrepetition(usethehand-to-handswingtechnique).

Exercise5.8Onearmdeadclean

Equipment

Kettlebell(variations:dumbbell,barbell)

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors)andtolinkinwiththeliftpatternmuscles(hipextensorsandspinalerectors)withunilateralloading.

Set-up•Assumeastandingposition,feethip/shoulderwidthapart.•Placethekettlebellonthefloor,betweentheheels,andtakeholdwithasinglehandpronatedgrip.

•Adoptadeadliftpositionandlimitkneebendtoadequatelyloadtheposteriorchain.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Extendthehipsandkneesforciblyandaggressively.•Pullthekettlebellforciblyupwards,leadingwiththeelbow,andkeepingthekettlebellclosetothebody.

•Asthekettlebellgets to justoverhipheight,punchthehandleupwardsandinwardsasiftryingtouppercutyourownchin.

•This should cause thekettlebell to ‘roll’ over the forearm into the finishingrackposition.Theelbowshouldbeclosetothebodyandjustabovethefrontofthehip.

•Holdbriefly,thenwitheitheroneortwohands(easier)lowerthekettlebelltothestartpositionbetweenthefeetandholdthedeadpositionfor1–3secondsbeforestartingthenextrepetition.

• Reset the core and repeat for the prescribed number of repetitions or timeperiod.

Technicalconsiderations• The dead clean means that there is no preloading eccentric phase, whereelasticenergycanbegenerated tohelp lift thekettlebell.Asa result itwilloverloadthepullingmusclesmorethantheswingclean.

• The two kettlebell dead clean involves lifting two kettlebells, one in eachhand,fromthefloortotherackposition.Itisgoodforimprovingstrengthandco-ordinationwithkettlebells.

•Othervariations include the twokettlebellalternatingdeadcleanor theonehanddumbbell/barbelldeadclean.

Exercise5.9[Swing]cleanbottoms-upgrip

Equipment

Kettlebell

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors)andtolinkinwiththeliftpatternmuscles(hip extensors and spinal erectors) in a continuous, ballistic method, with aheavygripemphasis.

Set-up•Assumeastandingposition,feetaboutshoulderwidthapart,andthekettlebellfacingforwardonapositioninlinewiththeheels.

•Adoptadeadliftpositionandlimitkneebendtoadequatelyloadtheposteriorchain.

•Liftthechesttoensureagoodbackpositionandbracethecoreandholdwithonehand.

Execution• Swing the kettlebell between the legs then extend the hips and catch thekettlebellwiththeelbowbentandtheforearmvertical.

• The handle should be about shoulder height in an upside down position(bottoms-upgriporpistolgrip).

•Thehandshouldbeinasemisupinatedposition.•Squeezethehandletightlytoensurethekettlebelldoesnotflipover.•Brieflyholdthenswingbetweenthelegsagain,toloadthehipsforthenextrepetitionandrepeat.

Technicalconsiderations•This exercise is reallygood for improvinggrip strengthwhen trainingwithkettlebells.Thethickerthehandle,theharderitis.

•Addasquatorpressafterthecleanwiththekettlebellstillinthebottoms-uppositiontoaddafurthergripchallenge.

Exercise5.10Vintagedeadclean

Equipment

Dumbbell(variations:barbell,kettlebells)

Aim

Thisisapullpatternexercisetoworktheupwards-pullingmuscles(rhomboids,trapezius,deltoidsandelbowflexors)andtolinkinwiththeliftpatternmuscles(hipextensorsandspinalerectors)withunilateralloading.

Set-up•Assumeastandingposition,feethip/shoulderwidthapart.•Placethedumbbellontheflooratanangletotheoutsideofonefoot,andtakeholdwithasinglehandpronatedgrip.

•Adoptadeadliftpositionandlimitkneebendtoadequatelyloadtheposteriorchain.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Extendthehipsandkneesforciblyandaggressively.•Pullthedumbbellforciblyupwards,leadingwiththeelbow,andkeepingthedumbbellclosetothebody.

•Curlthedumbbelluponthelastphase,keepingtheelbowclosetothebody,untilitfinishesatshoulderheightwiththeforearmvertical.

•Holdbriefly,thenlowerthedumbbelltothestartposition.• Reset the core and repeat for the prescribed number of repetitions or timeperiod.

Technicalconsiderations• The dead clean means that there is no preloading eccentric phase, whereelasticenergycanbegenerated tohelp lift thedumbbell.Asa result itwilloverloadthepullingmusclesmorethantheswingclean.

•Variationsincludethetwodumbbelldeadclean, thekettlebelldeadcleanorthebarbellonehanddeadclean.

Exercise5.11Twohandhighpullswithchainsfromfloor

Equipment

Barbell,chains

Aims

Towork the pull and liftmuscles in an explosivemovementwith progressiveresistance;toteachtheintegrationbetweenthefirstpullandtransitionphasesofthetwohandbarbellsnatch.

Set-up•SetupanOlympicbarwithchainsattachedtotheends,outsideofanyplatesused.

•Standwithfeetabouthipwidthapart.•Adoptadeadliftpositionandgripthebarwithawidehookgrip.•Havetheshoulderspositionedoverthebar.•Keepthechestup,lookforwardandbracethecore.

Execution•Liftthebarupoffthefloorbypushingthegroundawayfromyou.•Thekneesshouldmovebackwardsandtheshouldersshouldstayoverthebar.•Asthebarpassesthekneecaps,scoopthekneesunderthebarbypushingthehipsforwardandpullingtheshouldersback.

•Thebarshouldcontinuetomoveupwardsthroughthistransitionphase.•Fromthispowerposition,jumpupwardsusingthehipsandlegs,comingupontothetoes,andpowerfullyshrug.

•Asthebarismovingup,allowthearmstobend.• Allow the bar to reach about chest height then ‘catch’ the bar on thewaydown.

•Returntothestartpositionandrepeat.

Technicalconsiderations•Highpullsallowyou todevelopspeed-strength in the liftandpullpatterns,withouthavingtocatchthebarinanoverheadsquatposition.

•Chainsaddedtothesidesofthebarincreasetensionontheconcentricphasewithprogressiveresistance.

•Variationsincludeonehandbarbellhighpullswithchains.

Exercise5.12Powercleanwithchains

Equipment

Barbell,chains

Aims

To work the pull, lift and squat muscles in a heavy, stable and explosivemovement,withtheadditionofprogressiveresistance.

Set-up•Standwiththefeetabouthipwidthapart.•Adoptadeadliftpositionandgripwith thebarwithahookgrip, justwiderthanshoulderwidthapart.

•Havetheshoulderspositionedoverthebar.•Keepthechestup,lookforwardandbracethecore.

Execution•Liftthebarupoffthefloorbypushingthegroundawayfromyou.•Thekneesshouldmovebackwardsandtheshouldersshouldstayoverthebar.•Asthebarpassesthekneecaps,scoopthekneesunderthebarbypushingthehipsforwardandpullingtheshouldersback.

•Thebarshouldcontinuetomoveupwardsthroughthistransitionphase.•Fromthispowerposition jumpupwardsusing thehipsand legs,comingupontothetoesandpowerfullyshrug.

•Asthebarismovingup,allowthearmstobend.• Quickly pull yourself underneath the bar, as it moves upwards towards itspeak.

•Dropintoashallowfrontsquatposition,catchingthebarintherackpositionandactivelypushupagainstthebartoslowitsdescent.

•Pushup to a standingposition, then return thebar to the start position andrepeat.

Technicalconsiderations•Thepowercleanisatotalbodystrengthandpowercombinationexercisethatfocusesonthestrengthendofthepowercontinuum.

•Keep thenumberof repetitionsper setvery low (maximumof6) toensureoptimal acquisition of motor skills and to limit fatigue in the scapulastabilisers.

•Chainsaddedtothesidesofthebarincreasetensionontheconcentricphasewithprogressiveresistance.

• Variations include power clean from a hang position, split power clean orsquatclean.

Exercise5.13Twohandpowersnatchparallelstance,highhangposition

Equipment

Barbell

Aims

To work the pull, lift and squat muscles in a heavy, stable and explosivemovement;toteachthesecondpullphaseofthetwohandbarbellsnatchfromahighhangposition,andthepullunderandcatchphases.

Set-up•Standwithfeethip/shoulderwidthapartwiththebarheldwithawidehookgrip.

•Thebarbellshouldbeonthemid-upperthighs.•Havetheshoulderspositionedoverthebaratthestart.•Keepthechestup,lookforwardandbracethecore.

Execution• Jump upwards using the hips and legs, coming up onto the toes, andpowerfullyshrug.

•Asthebarismovingup,allowthearmstobend.• Quickly pull yourself underneath the bar as it moves upwards towards itspeak.

•Dropintoashallowoverheadsquatpositionandactivelypushupagainstthebartoslowitsdescent.

• Push up to a standing position then return the bar to the start position andrepeat.

Technicalconsiderations• The power snatch is a total body strength and power combination exercisethatfocusesonthespeedendofthepowercontinuum.

• Keep the number of repetitions per set very low (1–3) to ensure optimalacquisitionofmotorskills.Performingsetswithhighnumberofreps,suchas10–12willmeanthatthetechniquewillchangeasyoufatigue.

• Variations include power snatch from the knees, low hang position or thefloor.

Exercise5.14Onehandhighpullsparallelstance,fromfloor

Equipment

Barbell(variations:dumbbell,kettlebell)

Aims

Towork thepull and lift patternmuscles; to challenge thegripmuscles,wristandshoulderstabilisers.

Set-up•Standwiththefeetabouthipwidthapart.•Adoptadeadliftpositionandtakeholdofthecentreofthebarwithasinglehandpronatedgrip.

•Havetheshoulderspositionedoverthebar.•Keepthechestup,lookforwardandbracethecore.

Execution•Liftthebarupoffthefloorbypushingthegroundawayfromyou.•Thekneesshouldmovebackwardsandtheshouldersshouldstayoverthebar.•Asthebarpassesthekneecaps,scoopthekneesunderthebarbypushingthehipsforwardandpullingtheshouldersback.

• Jump upwards using the hips and legs, coming up onto the toes, andpowerfullyshrug.

•Pullexplosivelyupwards,keepingtheelbowhigh.•Allowthebartoreachaboutchestheightthen‘catch’itonthewaydown.•Returntothestartpositionandrepeat.

Technicalconsiderations•Thisexerciseisfantasticforimprovingboththegripstrengthontheliftandpullphases.

•Alternatehandswitheachrepetition,orperformthewholesetononesidetooverloadthegripendurance.

•Variationsincludedumbbellonehandhighpulls,kettlebell(swing)highpulls,onehandbarbellpowersnatch,oronehandhighpullswithafatgrip.

Exercise5.15Onehandpowersnatchparallelstance,fromfloor

Equipment

Barbell(variations:dumbbell,kettlebell)

Aims

Towork thepull and lift patternmuscles; to challenge thegripmuscles,wristandshoulderstabilisers.

Set-up•Standwiththefeetabouthipwidthapart(adoptthesamestartpositionasthehighpull).

•Adoptadeadliftpositionandtakeholdofthecentreofthebarwithasinglehandpronatedgrip(seefigure(b)fromthehighpull).

•Havetheshoulderspositionedoverthebar.•Keepthechestup,lookforwardandbracethecore.

Execution•Liftthebarupoffthefloorbypushingthegroundawayfromyou.•Thekneesshouldmovebackwardsandtheshouldersshouldstayoverthebar.•Asthebarpassesthekneecaps,scoopthekneesunderthebarbypushingthehipsforwardandpullingtheshouldersback.

•Thebarshouldcontinuetomoveupwardsthroughthistransitionphase.•Fromthispowerposition,jumpupwardsusingthehipsandlegs,comingupontothetoes,andpowerfullyshrug.

•Asthebarismovingupallowthearmtobend.• Quickly pull yourself underneath the bar as it moves upwards towards itspeak.

•Dropintoashallowoverheadsquatpositionandactivelypushupagainstthebartoslowitsdescent.

• Push up to a standing position then return the bar to the start position andrepeat.

Technicalconsiderations•Thisexerciseisfantasticforimprovingboththegripstrengthontheliftandpullphases,butalsoforimprovingwriststabilityforthecatch.

•Alternatehandswitheachrepetition,orperformthewholesetononesidetooverloadthegripendurance.

•Keepthenumberofrepetitionsonthelowside.

•Variationsincludedumbbellonehanddeadsnatch,dumbbellvintageswing,kettlebelldeadsnatchoronehandbarbellsnatchtowindmill.

HORIZONTALPULLEXERCISES

Exercise5.16Twohandbentoverrow

Equipment

Barbell

Aims

Towork the pull patternmuscles in the horizontal plane; to challenge the liftpatternmusclestostabiliseisometrically.

Set-up•Standwiththefeetabouthipwidthapart.•Adoptadeadliftpositionand takeholdof thebarwithpronatedgripaboutshoulderwidthapart.

•Bracethecoreandliftthebaroffthefloor.•Bend thekneesslightlyandbend forward from thehipsso that the torso isbetween45degreesandhorizontal.

Execution•Pullthebartowardstheupperabdomen/lowerchest.•Keeptheelbowslowandclosetothebodytomaximallyrecruitthelatissimus

dorsi.• As the bar touches the torso, briefly hold and squeeze the shoulder bladesdownandtogether.

•Lowerthebarbacktothestartpositionslowlywithoutfixingthescapulaandrepeat.

•Donotallowthelegsortorsotomoveatallduringtheexercise.

Technicalconsiderations• The limiting factor for this exercise is the ability to hold a mid-deadliftpositionfor thedurationof theset.Commonly the legswillperformaminisquattotransmitmomentumtothebartohelpliftit,orthetorsowillroundoverasthespinalerectorsfatigue.

•Keep therepson the lowerside(6–12) tokeep the total timeunder tensiondown.

•Pullingthebartothechest,withawidegripandtheelbowsout,willrecruittheretractorsratherthanthelatissimusdorsi.Theloadwillneedtobelighterand the leverarmwillbegreateras thebar is further fromthehips, furtherstressingthecorestabilisers.

•Thebarcanbetakenfromarackratherthanliftingfromthefloor.•Thisexerciseisbestperformedonearmatatime,sothattheotherarmcansupport the torso, helping to allow a greater load to be lifted without thelimitingfactorofholdingthemid-deadliftposition.

Exercise5.17Highrowstoface

Equipment

Sled(variation:tyre)

Aims

Toworkthepullpatternmusclesinthehorizontalplane;tointegratewiththeliftpatternmusclesofthelowerbodytoprovideastablebase.

Set-up•Standwiththefeetabouthip/shoulderwidthapartfacingtheweightedsled.•Ensurethestrapsarelongenoughandtheweightappropriatesothatthesledwillnothittheshins.

•Gripthestrapswiththehandsandstepbackuntilthereistensiononthem.

•Lean forward slightly from the hips, bend the knees and brace the body inpreparationforthepull.

Execution•Pullexplosivelybackwardsandupwardswiththestraps.•Lifttheelbowsbackhighandpullthehandstowardseithersideoftheface.•Afterthecompletionofthepull,stepbackuntilthere’ssufficienttensiononthestraps.

•Repeatforaprescribednumberofrepetitions,asetdistanceorduration.

Technicalconsiderations•Thisexerciseallowsafullconcentrichorizontalpulltobeperformedwithouthavingtoslowdownattheendoftheconcentricphase.

•Itisaconcentric-onlyexercisewithoutthenormaleccentricloading.•Griptheendsofthestraps,ratherthanhavingthelooproundthewristoruseaSAQ®Milokitinsteadofthestrapsifpreferred.

•Variations include one hand sled high rows, two hand sled high pulls, twohandsledrows.

Exercise5.18Lowrows

Equipment

Sled(variation:tyre)

Aims

Toworkthepullpatternmusclesinthehorizontalplane;tointegratewiththeliftpatternmusclesofthelowerbodytoprovideastablebase.

Set-up•Standwiththefeetabouthip/shoulderwidthapartfacingtheweightedsled.•Ensurethestrapsarelongenoughandtheweightappropriatesothatthesledwillnothittheshins.

•Gripthestrapswiththehandsandstepbackuntilthereistensiononthem.

•Lean forward slightly from the hips, bend the knees and brace the body inpreparationforthepull.

Execution•Pullexplosivelybackwardswith thestraps,keeping theelbowsclose to thelatissimusdorsi.

• Have the hands in a semisupinated position during the pull, and keep theshouldersdown.

•Afterthecompletionofthepull,stepbackuntilthere’ssufficienttensiononthestraps.

•Repeatforaprescribednumberofrepetitions,asetdistanceorduration.

Technicalconsiderations•Thisexerciseallowsafullconcentrichorizontalpulltobeperformedwithouthavingtoslowdownattheendoftheconcentricphase.

•Itisaconcentric-onlyexercisewithoutthenormaleccentricloading.•Griptheendsofthestraps,ratherthanhavingthelooproundthewrist,oruseaSAQ®Milokitinsteadofthestrapsifpreferred.

•Variationsincludeonehandsledlowrows–placetheotherhandonthehipsduringthepull.

Exercise5.19Standinghorizontalrows

Equipment

Cablerope(variation:satonasteporbench)

Aims

Toworkthepullpatternmusclesinthehorizontalplane;tointegratewiththeliftpatternmusclesofthelowerbodytoprovideastablebase.

Set-up•Positionthecableropeattachmentataboutmid-abdomenheightwithaheavyload.

•Standwiththefeetabouthip/shoulderwidthapartfacingthecablecolumn.•Gripthecableropewithbothhandsandstepbackabouttwotothreepaces.•Bendthekneesandhipstoadoptaslightsquatandsitbacktocounterbalance

theweightonthestack.•Bracethebodyinpreparationforthepull.

Execution• Pull the hands backwards, keeping the elbows close to the body and theshoulderspulleddown.

•At the completionof thepull, brieflyhold and squeeze the shoulderbladesdownandtogether.

•Extendthearmsback to thestartpositionslowlywithoutfixing thescapulaandrepeat.

•Donotallowthelegsortorsotomoveatallduringtheexercise.•Repeatforaprescribednumberofrepetitions.

Technicalconsiderations• Reach fully forwards during the eccentric phase and allow the scapula tomoveapart.Thiswillensureoptimalrecruitmentofthelatissimusdorsi.

•Thisexercisecanbeperformedwithonearmata time,withtheotherhandplacedonthesideofthehips.

•Thisexercisecanalsobeperformedinaseatedpositionwiththefeetonthefloororonasteptobraceandresistthenaturalpullforwardoftheweight.

Exercise5.20Renegaderow

Equipment

Dumbbells(variation:step,Powerbag™)

Aims

To work the pull pattern muscles in the horizontal plane; to challenge theanteriorandlateralcore,hipsandshoulderstoprovideastablebase.

Set-up•Adopt a prone plank positionwith the hand on the two dumbbells and thepalmsfacinginwards(semisupinated).

•Havethedumbbellsdirectlyundertheshoulders,keepingtheshoulderspulleddown,awayfromtheears.

• Ensure the ankles, knees, hips and shoulders are in a straight line and thespineisneutral.

•Squeeze the elbows in tohelp activate the scapula stabilisers andbrace thebodyinpreparationforthepull.

Execution•Rowonearmintothebodyasyoupushstronglyintotherestingdumbbell.•Stronglycontracttheglutesandabdominalstopreventashiftingthroughthehips.Brieflyholdthenlowerthedumbbellbackdowntothefloor,resetand

repeatontheotherside.•Keepthehipslevelsothattheweightisevenintobothknees,andpressdownstronglyintothedumbbellonthefloor.

•Repeatforaprescribednumberofrepetitions.

Technicalconsiderations•Therenegaderowisagreatexercisethatnotonlyworksthemusclesoftheback,thelatissimusdorsi,erectorspinaeandrhomboids,butwillalsodemandstabilityandcontroloftheglutes,obliquesandanteriorcoremuscles.

•Support the lowerbodyon theballs of the feet, having feetwider than thehipstomakeiteasiertobalance.

•Thisexercisecanbeperformedwithonearmata time,withtheotherhandplacedonanelevatedsurface,suchasasteporPowerbag™.

•Rotationthroughthetorsowillcreateanexcessivestrainonthelowerwristand demonstrates a weak core. The challenge is to maintain a neutralalignmentandcounteracttherotationalforcesofliftingonedumbbellup.

•Shiftinginthehipswillcommonlyexposeaweaknesswiththecoreandhipstabilisers,andwillcreateafaultyloadingpattern.

•Roundingthroughthebackorhunchingintheshoulderswillpresentinthosewithweaklowertrapeziusorrhomboids.Asthesemusclesfatigue,theuppertrapeziuswillstarttocompensatecausingthisdeviationintheupperback.

Exercise5.21Singlearmhighelbowpull

Equipment

Cablehandle

Aims

To work the pull pattern muscles in the horizontal plane, specifically theretractorsandposteriordeltoidmuscles.

Set-up• Position the cable handle attachment at about chest heightwith amoderateload.

•Adoptasplitstancefacingthecablecolumn,withtheoppositelegforward.

•Gripthecablehandlewithonehandandstepbacktoensuresufficientspaceforthecompleterangeofmotion(ROM).

•Havethearmextendedandbracethebodyinpreparationforthepull.

Execution•Pullthehandbackwardsalongahorizontalline,withtheelbowhighandouttotheside.

•Ensure theshoulder iskeptdown(nohitchingup)and theelbowisslightlylowerthantheshoulder.

•Keep the chest up and squeeze the shoulder blade back to ensuremaximalretraction.

•Atthecompletionofthepull,brieflyholdthenslowlyextendthearmbacktothestartposition.

•Repeatforaprescribednumberofrepetitions.

Technicalconsiderations• Reach fully forwards during the eccentric phase and allow the scapula tomoveapart.

• The load for this exercisewill be significantly lower than close grip pulls,becausethelatswillonlybeslightlyused,andthefocusismoreontheupperbackmusclesbetweentheshoulderblades.

•Because theseareposturalmuscleswithagreaterproportionofslowtwitchfibres,performwithastrengthendurancereprangeof12–20.

• Variations include: one arm pull with ipsilateral split stance (same legforward); one arm pullwith parallel stance; two arm high elbow pullwithparallel or split stance; two arm alternating high elbow pull and slightdiagonaldownwardsorupwardspull.

Exercise5.22Singlearmrow

Equipment

Dumbbell

Aims

Toworkthepullpatternmusclesinthehorizontalplane, inastable,supportedpositionwithincreasedneuraldrivetooneside.

Set-up•Liftasingledumbbellupandadoptasplitstance.•Bendoversothatthetorsoisnearhorizontalandsupportthetorsobyplacingtheleadforearmontheleadthigh.

•Thedumbbellshouldbeoffthefloorwiththepalmfacinginwards.•Bracethecoreinpreparationforthepull.

Execution•Pullthedumbbelltowardsthesideoftheribcage.•Keeptheelbowlowandclosetothebodytomaximallyrecruitthelatissimusdorsi.

• As the dumbbell touches the torso, briefly hold and squeeze the shoulderbladesdownandtogether.

• Lower the dumbbell back to the start position slowly without fixing thescapula,andrepeat.

•Donotallowthelegsortorsotomoveatallduringtheexercise.

Technicalconsiderations•Formoreofagripemphasis,eitherusesomeFatGripz™,abarbellorusingadumbbell,orkettlebellyoucandropfromthetopandcatchtheminmidflightbeforetheweighthitsthefloor.

•Keep therepson the lowerside(6–12) tokeep the total timeunder tensionlow.

•Pullingthedumbbell to thechest,withawidegripandtheelbowsout,willrecruittheretractorsratherthanthelatissimusdorsi.Theloadwillneedtobelighterandthe leverarmwillbegreateras thedumbbell isfurtherfromthehips,furtherstressingthecorestabilisers.

•Thisexerciseisbestperformedonearmatatime,sothattheotherarmcansupport the torso, helping to allow a greater load to be lifted without thelimitingfactorofholdingthemid-deadliftposition.

•Variations include: parallel stancewith hand/arm support on thigh; parallelstancewithhand/armsupportonbenchandsinglearmrowwithkneeandarmon bench. This is the most stable position, which will usually allow theheaviestloadtobeliftedandrequirestheleaststabilitythroughthehipsandcore.

Exercise5.23Suspensionsystemrowwithclosegrip

Equipment

Two-strapsuspensionsystem,bodyweight

Aims

To work the pull pattern muscles in the horizontal vector, specifically thelatissimusdorsi, biceps, the scapular stabilisers (rhomboids and trapezius), thegripmusclesandtheposteriorchainmusclesforstability(glutes,hamstringsanderectorspinae).

Set-up•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandaboutshoulderwidthapart.

• Stand facing the anchor points and hold one handle in each hand, with asemisupinatedgrip(palmsfacinginwards).

•Brace thecoreand leanbackso that thearmsareextendedand thebody isstraightandrigid.

•Movethefeetforwardorbackwardstoachievetheoptimallevelofintensity.•Placeanobjectagainstthefeet,ifrequired,topreventsliding.

Execution•Pull thechest towardsthehandsbyflexingthearmandkeepingtheelbowsclosetothebody,andmaintainingthesemisupinatedgripthroughout.

•Holdbrieflyatthecompletionofthepull,andthenslowlylowerbacktothestartposition.

•Maintaina rigidbodyposition throughout theexercise,keeping thehead inlinewiththespineandpreventingchin-poking.

•Itmayhelptechniqueacquisitiontobreathinduringtheconcentricphase.

Technicalconsiderations•Avoidfixingthescapulaorexecutingthepullwitharetraction,andallowtheretractiontooccurnaturallyaspartofthepull.

•Avoidtheshouldersliftingupduringthepull(scapulaelevation).•Avoidthehipssagging(flexing)attheendoftheeccentricphase.•Movethefeetfurtherawayfromtheanchorpointtodecreasetheintensity.•Movethefeetclosertotheanchorpoint,orunderneathandbeyondtheanchorpoint(ifpossible)orelevatethefeetofftheground(againstawalloruponabench),sothatthebodyishorizontalorangled,allofwhichwillincreasetheintensity.

• Lifting one foot off the ground will increase the instability making theexercisemorechallengingfromabalanceperspective.

•Variations includesupinatedgrip,pronatedgrip, splitgrip, andpronated-to-semisupinatedgrip.

DOWNWARDPULLEXERCISES

Exercise5.24Pull-upswithfatgrips,widepronatedgrip

Equipment

Bars,FatGripz™(variations:weightedbeltorvest)

Aims

Towork the pull patternmuscles in the vertical downward vector (latissimusdorsi, biceps) with one of the primary pull exercises, and with the additionaloverloadofafatgriptoimprovehandandforearmstrength.

Set-up•PlacetheFatGripz™overapull-upbar,widerthanshoulderwidthapart.•Have theopeningof theFatGripz™facingyou,so theycanbeheld in the

palms.•Takeholdofthegripswithapronatedgrip(handsfacingaway).•Hangfromthebarwiththearmsextendedandallowthescapulatoelevate.•Thetorsoshouldbeinlinewiththeupperarms.•Inhaleandbracethecore.

Execution•Drawtheelbowsbackanddown,liftingthechesttothebar.•Ensure the torso and legs remain in line and avoid any ‘kicking up’ of theknees.

•Continuetopullthebodyupuntilthechinclearsthebar.•Thetorsowillnaturallyleanbackslightlyasyoupullup.•Focusonacceleratingontheascent.•Holdbrieflyatthetop,andthenslowlylowerthebodybyextendingthearms.•Exhaleduringthedescent,andfullyextendthearmsuntilthetorsoisuprightagainandthescapulaareelevated.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Thenumberof repetitions that canbeperformed (bodyweightor loaded) isalways significantly decreased when using a fat grip. This may mean lessoverloadforthepullingmusclesintheshortterm,butwillprovideagreateroverloadon thehandandforearmmusclesresponsibleforgripstrengthandendurance. Thesewill improvewith this overload, helping to optimise anyagonist-synergiststrengthimbalances.

•Usingwriststrapsonthisexercisewoulddefeatthepointofusingafatgrip.•Addadditionalweightwhenappropriateusingabeltorvest.

Exercise5.25Chin-upswithsemisupinatedgrip

Equipment

Cablerope(variations:vestorwaistattachment)

Aims

Towork the pull patternmuscles in the vertical downward vector (latissimusdorsi, biceps) with one of the primary pull exercises, and with the additionaloverloadofweightusingcableresistanceandavestattachment.

Set-up•Putonavestorwaistattachmentandconnecttotwolowcableattachments

withalow-moderateload.•Takeholdofthegripswithasemisupinatedgrip(palmsfacinginwards).•Hangfromthebarwiththearmsextendedandallowthescapulatoelevate.•Thetorsoshouldbeinlinewiththeupperarms.•Inhaleandbracethecore.

Execution•Drawtheelbowsbackanddown,liftingthechesttothebar.•Ensure the torsoand legs remain in line, andavoidany ‘kickingup’of theknees.

•Keeptheheadinlinewiththespineandavoidchin-poking.• Continue to pull the body up until the chin clears the bar. The torso willnaturallyleanbackslightlyasyoupullup.

•Focusonacceleratingontheascent.•Holdbrieflyatthetop,andthenslowlylowerthebodybyextendingthearms.•Exhaleduringthedescent,andfullyextendthearmsuntilthetorsoisuprightagainandthescapulaareelevated.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Thevestorwaistattachmentallowsaloadtobeprogressivelyappliedtothechin-upasstrengthincreases.Thismethodismorecomfortablethanusingadumbbell between the feet and also prevents the increased lordosis andanteriorpelvictiltthatoccursifweightplatesareattachedtoaweightsbelt.

•Wriststrapscanbeusedbyindividualswithveryweakgrip/forearmstrengthinordertoallowoverloadoftheagonistmuscles,whichwouldotherwisebelimitedbythismuscleimbalance.However,continueduseofthestrapswillnot help this muscle strength balance to be optimised, and would in factprobablyonlymakemattersworse.

•Variationsincludesupinatedgrip,mediumpronatedgriporsplitgrip.

Exercise5.26Singlearmpullinplank

Equipment

Cablehandle

Aims

Toworkthepullpatternmusclesintheverticaldownwardvector;tochallengetheanteriorandlateralcore,hipsandshoulderstoprovideastablebase.

Set-up• Adopt a prone plank position with the head facing the cable column, andsufficientspacetoallowthearmtoextendforwards(upwards)totheweightstack.

•Attach a cable handle to a low point on the column and apply amoderateload.

•Liftonehandoffthegroundandtakeholdofthecablehandle.•Ensuretheankles,kneeshipsandshouldersareinstraightlineandthespineisneutral.

•Squeeze the elbows in tohelp activate the scapula stabilisers andbrace thebodyinpreparationforthepull.

Execution•Rowonearmdownintothebodyasifperformingaonearmlatpulldown.•Stronglycontracttheglutesandabdominalstopreventashiftingthroughthehips.Brieflyholdthenextendthearmbacktothestartposition.

•Keepthehipslevelsothattheweightisevenintobothkneesandpressdownstronglyintothehandonthefloor.

•Repeatforaprescribednumberofrepetitions.

Technicalconsiderations• Thiswill challenge the anterior core, shoulder and hip stabilisers, and thuswillmeanthatlessloadwillbeliftedthanwithamorestableonearmlatpulldown.

•Thisexercisecanalsobeperformedlyingontheback,whichallowsamuchheavierloadtobeused.Theotherarmshouldbraceagainstasolidobjecttostopyougettingpulledalongthefloor.

•Variations also include performing the one armpull in a kneeling position.Thisisagreatexerciseandwillalsoprovideagreatoverloadforthelateralcoremusclesifappliedwithaslightobliquecrunchatthesametime.

OTHERPULLEXERCISES

Vintageonehandbarbellclean

Thisexerciseallowstheusertomovethebarbellfromthefloortoapositionbythe shoulder.When strongmenperformed this exercise thebarbellwouldhave

beenmoved above the head using the side press, bent press or jerkmethods.Onceabovetheheaditcouldthenbeusedforawindmilloraonehandoverheadsquat.However, thiswasn’taworldwidemethod,withmanytilting thebarbellontooneendandthenrollingitontotheshoulder.

To perform the vintage one hand barbell clean, adopt a dead clean liftingposition with a supinated grip on the barbell with the hand facing forwards.Performacombinationliftandbicepcurltobringthebartotheshoulder.Fromtherethebarcanberotatedroundsothatthepalmisfacingforwardsagainandisinthecorrectpositionforthebentpressorsidepress.

Latpulldown

Positiontheseatdirectlybeneaththepulley,sothatyoucanpullthebarstraightdowntowardsthetopofthesternum.Leanbackslightlyasyoupullandkeeptheforearmsverticalthroughouttheexercise.Rotatingtheforearmswillexcessivelystress the medial rotators of the shoulder, potentially leading to rotator cuffadhesions,inflammationordysfunction.Allowthescapulatomovefreely,bothon theeccentric andconcentricphases andavoid ‘fixing’ the scapula inplace.Keep the chest up and avoid flexing at the spine to get the bar down. Thisusuallyindicatesthatthespinalflexorsatthecorearetryingtocompensateforcomparablyweakerlatissimusdorsiorelbowflexormuscles.

Perform the lat pull down only to build strength in the latissimus dorsimuscles so that this strength can then be applied in a more functionalbodyweightpulluporweightedpull-upexercise.

Supinepull-up

The supine pull-up, also known as inverted rows, is a bodyweight pull-upperformed in the horizontal plane. The individual lies underneath the bar,suspendedatabouthipheightona squat rackorSmithmachine.Thehipsareliftedoffthegroundsothatthebodyisstraightandrigid,andthechestispulleduptothebar,commonlyusingawidepronatedgrip.

Becausethiswidegriphorizontalpullwillworktheantagonisticmusclestothebenchpress,itisoftenusedasaposturalcorrectionexercise.Itispreferabletotrainthesemuscles,andthisexercise,forstrengthendurance(12+reps)ratherthanpurestrengthbecauseoftheirfibremakeupandfunction.Boyle(2004)usesthe inverted row as a method of assessing for potential issues relating to therotatorcuff(asaresultofaweakupperback),particularlyforswimmers,tennisplayers and other throwing athletes. Using his target scores, female clientsshould aim for a minimum of 5RM (10–15 being national standard and 15+

being world class), whilemales should aim for aminimum of 15RM (20–25beingnationalstandardand25+beingworldclass).

6RotationPattern

Therotationpatternisacoredominantmovementpatternthatischaracterisedbya movement of the torso in the transverse plane. It is one of the four basicfunctionsof the torsomusculature(Boyle,2004)alongsidestabilisation, lateralflexion and flexion. Boyle (2004) suggests that the majority of programmesshould commence with stabilisation work in all three positions (quadruped,kneelingand standing), and thatprogrammes should focus lesson flexionandextensionworkandmoreonrotationalandlateralflexiondrills,sincethesearelesstrainedbymostindividuals.

Therotationpattern ishugely importantfornumeroussports includinggolf,baseball, tennis, squash and cricket, and for everyday tasks like throwing anobjectoverawall,throwingaballandchoppingdownatree.

Thepatternconsistsofthreemovements:

1.Horizontalrotation

2.Diagonaldownwardsrotation

3.Diagonalupwardsrotation

Thediagonalrotationmovementsareactuallyantagonistic,whilethehorizontalrotationmovement towards the left or right are also antagonistic.Over recentyearsithasbecomecleartomanytrainersthattherotationpattern,andthereforethetransverseplane,isoneofthemostneglectedmovementpatternsperformedbygymusers.Manyof the traditional fixedpath and freeweight exercises aresagittal-plane dominant, so people can neglect this plane and its associatedmovements.Justaswiththeothermovementpatterns,suchasthepullandpress,itisimportantthatallthreeofthesemovementsaretrained,asdifferentmusclegroupsandmotorunitswillbeactivateddependingonthevector.

In addition to these movement patterns, the ability to control undesirablemovement (to stabilise) against rotation – known as counter rotation – is alsohighly important. Lifting one hand off the ground when performing a supineplank, for example, is a counter rotation exercise, which will work selectedrotationalmusclesdespitethefactthatnorotationisseen.

Thismovement pattern can be performedwith freeweights, but one of thebestfunctionaltoolstotrainthispatternisthecablecolumn,sincetheangleofpullismorehorizontal,andthusisnotaffectedbygravitylikeothertoolsare.

Therotationpatternlinkswiththeliftandsmashpatternstoformacompletespectrumofmovement.•Theliftpatternisapuresagittalextensionfromflexion.•Thediagonalupwardsrotationiseffectivelyacombinedliftandrotation.•Thisthenleadstopurehorizontalrotation.• The diagonal downwards rotation is effectively a combined rotation andsmash.

•Thisthenleadstopuresagittalflexion,whichisthesmashpattern.

Some trainers believe that a woodchop (diagonal downwards rotation) andreversewoodchop (diagonal upwards rotation) are interchangeable, but this isobviously not the case, considering that different muscles are responsible forthesemovements.

LIMITINGFACTORSFORTHEROTATIONPATTERN

There are two common limiting factors for the rotationmovement pattern: 1.Poorhipmobility

2.Poorthoracicmobility

Toimprovethefunctionoftherotationpattern,theselimitingfactorsshouldbeaddressed,inadditiontoimprovingthestrengthoftherotationandtherangeofrotational ability.Such improvement canonlyoccur through integrationof therotationpatternwiththelift,smash,pullandpresspatterns.

Figure6.1Diagonalupwardsrotation.

1.POORHIPMOBILITY

Manytrainerswillteachrotationdrills,suchasthecablehorizontalrotation(orRussian twist), with a fixed pelvis so that rotation occurs in the spine only.However, when performing a rotation in the real world, such as swinging abaseballbatorgolfclub,therotatorsofthespinemustlinkwiththehiprotatorstogeneratesignificantlevelsofforce.

Thehipsmustbeabletorotatefreelyandwithoutrestrictionthroughinternalandexternalrotation,otherwiseitwillcompromisethesubsequenttorsorotation.How this limitation presentswill be influenced bywhether it is themedial orlateral external rotators that are tight and in which direction the person isrotating. Performing self-myofascial release (SMFR) techniques with a foamroller and/or tennis ball on the muscles around the hips will help to ensureoptimalrangeofmotion.

2.POORTHORACICMOBILITY

Whenperforminganyofthethreerotationalpatterns,theloadisalmostalwaysheldwiththehands.Therefore,whenperformingarotationtherangeofmotionthat is achieved will be influenced by the mobility of the thoracic spine. Asimpletesttopresentthisinvolvessittingupstraightandrotatingmaximallyineachdirection.Iftheupperbackroundsover(suchasweseeinclientswithpoorposture), and the test is repeated, the rangeofmotionwillbe reduced.Clientswithanexcessivekyphoticcurvewillusuallydemonstratelimitationsinrotationforthisreason.Thoracicmobilisationtechniques,includingSMFR,willhelptogainmobilityinthisregion,whichwilltranslatetoamoreefficientandgreaterrotationalrangeofmotion.

Figure6.2Swingingagolfclubreliesonrotationinboththehipsandthespine.

ROTATIONPATTERNEXERCISES

DIAGONALUPWARDSROTATIONEXERCISES

Exercise6.1Reversewoodchopwithcablebar

Equipment

Cablebarandhandle(variation:cablerope)

Aim

Thisisarotationpatternexercisetoworkthediagonal-upwardsmuscles(glutes,latissimusdorsi,internalandexternalobliques),aswellastheassociatedhipandupperbodymuscles.

Set-up•Attachalongcablebartoacablecolumn,atalowpoint.•Assume a standing position, feet hipwidth apart, sideways on to the cablecolumn.

•Holdthecablebarwithbothhandsinawidepronatedgrip.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Squatdownandrotatetowardsthebottomofthecablecolumn.•Driveupwardsandacrosswiththenearhand.•Keepthefarfootflatontheground,butliftthenearheelandpivotontheballofthefoot.

•Rotatefullyaround;withoutpausing,slowlyrotatebacktothestartposition.•Repeatfortheprescribednumberofrepetitionsandthenchangesides.

Technicalconsiderations•Thecablebarattachedonlyatoneend isprobably themosteffectivecableattachmentforthisexercise.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniques.

• Variations include one arm cable handle reverse woodchop or cable ropereversewoodchop.

Exercise 6.2 Reverse woodchop with suspension system

Equipment

Two-strapsuspensionsystem

Aim

Toworktherotationpatternmusclesinadiagonalupwardsvectorinaparallelstanceposition.

Set-up•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandaboutshoulderwidthapart.

• Stand facing anchor points; hold one handlewith both hands,with a semi-supinatedgrip.

•Brace thecoreand leanbackso that thearmsareextendedand thebody isstraightandrigid.

•Movethefeetforwardorbackwardstoachievetheoptimallevelofintensity.•Squatdownwards,keepingarmsextendedforward.

Execution• Pull both hands up and over one shoulder, keeping the arms extendedthroughout.

•Keeptheelbowssoftandusethecoretodrivetherotation.•Pausebrieflythenreturnbacktostartpositionandrepeatontheotherside.• Link the upwards phase of the squat and the rotation together in a smoothaction.

•Allowtheheelofthefootontheoppositesidetowhichyouarerotatingtoliftduringrotation.

Technicalconsiderations•Adjustthefeetclosertoorfurtherfromtheanchorpointtoachieveoptimaltensionthroughouttheentirerangeofmotion.

•Variationsincludesinglearmrotationorremovingthesquatphase.

Exercise 6.3 Reverse woodchop with plate

Equipment

Weightplate(variation:sandbag)

Aim

Thisisarotationpatternexercisetoworkthediagonal-upwardsmuscles(glutes,latissimusdorsi,internalandexternalobliques),aswellastheassociatedhipandupperbodymuscles.

Set-up•Assumeastandingposition,feethipwidthapart.•Holdtheweightplatewithtwohands.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Squatdownandrotatedownwards,loweringtheplatetowardstheoutsideofthecalfononeside.

•Drivetheplateupwardsandacrossintheoppositedirection,i.e.inadiagonalpattern.

•Keep the far foot flaton theground,but lift thenearheelandpivoton theballsofthefoot.

•Rotatefullyaround.•Withoutpausingslowlyrotatebacktothestartposition.•Repeatfortheprescribednumberofrepetitionsandthenchangesides.

Technicalconsiderations• Theweight plateworkswell since it is easy to grip and available inmosttrainingfacilities.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•Variationsincludeasplitstance,kneelingsplitstanceorkneeling.

Exercise 6.4 Diagonal lift to shoulder

Equipment

Sandbag(variation:Powerbag™)

Aim

Thisisarotationpatternexercisetoworkthediagonal-upwardsmuscles(glutes,latissimusdorsi,internalandexternalobliques),aswellastheassociatedhipandupperbodymuscles.

Set-up•Assumeastandingposition,feethipwidthapart.•Placethesandbagtotheoutsideofonefoot.

•Squatdownandholdthesandbagwithtwohands.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Driveupwardsandacrosswiththesandbaginadiagonalpattern.•Liftthesandbagdiagonallyupandontotheoppositeshoulder.•Shrugthesandbagofftheshoulderandrotatebacktothestartposition.•Repeatfortheprescribednumberofrepetitionsordurationandthenchangesides.

Technicalconsiderations•Thesandbagwillchallengeboththegripandthecoremusclesbecauseoftheinstabilityinvolvedintheexercise.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

• This drill can be used as a rotation or lift pattern exercise, since it is acombinationofthetwo.

• Variations include using a Powerbag™ or performing in a kneeling splitstance.

Exercise 6.5 Thigh to thigh rotations

Equipment

Sandbag(variations:Powerbag™,medicineball)

Aim

Thisisarotationpatternexercisetoworkthediagonal-upwardsmuscles(glutes,latissimusdorsi,internalandexternalobliques),aswellastheassociatedhipandupperbodymuscles.

Set-up•Assumeastandingposition,feethipwidthapartandsquatdownslightly.

•Holdthesandbagwithtwohandsandrotatesothatitrestsononethigh.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Driveupwardsandrotatetothemiddle,liftingthesandbagoverhead.•Rotatetotheoppositeside,loweringthesandbaguntilitreachestheoppositethigh.

•Repeattheprocess,liftingthesandbagovertheheadeachtimeandrotatingasyoudoso.

• Keep the feet flat on the ground and repeat for the prescribed number ofrepetitionsorduration.

Technicalconsiderations•Thesandbagwillchallengeboththegripandthecoremusclesbecauseoftheinstabilityinvolvedintheexercise.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•VariationsincludeusingaPowerbag™ormedicineball.

HORIZONTALROTATIONEXERCISES

Exercise6.6Plankwithlegsweep

Equipment

Bodyweight

Aim

This is a rotation pattern exercise to work the horizontal rotation muscles(internal and external obliques) as well as the associated hip and upper bodymuscles.

Set-up•Adopt aproneplankpositionwith the armsextendedandhandspositionedbeneaththeshoulders.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Liftonefootoffthegroundandsweepitunderneaththeotherleg.•Reachasfaraspossiblewiththefoot,rotatingthehipstodoso.•Bringthefootbacktothefullplankpositionandsweeptheotherleg.

•Repeatfortheprescribednumberofrepetitionsorduration.

Technicalconsiderations•Ensureadequatethoracicandhipmobility,byprecedingthisdrillwithSMFRtechniquesontheseareas.

•Variationsincludeusingahandraise.

Exercise 6.7 Cable rotations

Equipment

Cablehandle

Aim

This is a rotation pattern exercise to work the horizontal rotation muscles(internal and external obliques) as well as the associated hip and upper bodymuscles.

Set-up•Attachacablehandletoacablecolumn,ataboutupperabdomenheight.•Assume a standing position, feet hipwidth apart, sideways on to the cablecolumn.

•Holdthecablehandlewithbothhands.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Rotatetowardsthecablecolumn,movingboththetorsoandhips.•Drivethehandleacrossthebodywithbothhands.•Keepthearmsextendedforwardsanddonotallowtheelbowstobend.•Rotatefullyaround.•Brieflypausethenslowlyrotatebacktothestartposition.•Repeatfortheprescribednumberofrepetitionsandthenchangesides.

Technicalconsiderations•Imaginethearmsformatriangleinfrontofthebody,sothatthetorsoinitiatesthemovementratherthanthearms.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•Variationsincludesinglearmcablehandlerotations,splitstancerotationsorsplitkneelingrotations.

Exercise 6.8 Standing rotations

Equipment

Powerbag™(variations:sandbag,medicineball)

Aim

This is a rotation pattern exercise to work the horizontal rotation muscles(internal and external obliques), aswell as the associated hip and upper bodymuscles.

Set-up•Assumeastandingposition,feethipwidthapart.•HoldthePowerbag™intwohandsinfrontofthebody.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Rotatetowardsoneside,movingboththetorsoandhips.•DrivethePowerbag™acrossthebodywithbothhands.•Keepthearmsextendedforwardsanddonotallowtheelbowstobend.•Rotatefullyaround.•Withoutpausing,rotatebacktothestartposition.•Repeatfortheprescribednumberofrepetitionsordurationandthenchangesides.

Technicalconsiderations•Imaginethearmsformatriangleinfrontofthebody,sothatthetorsoinitiatesthemovementratherthanthearms.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

• Variations include split stance rotations, split kneeling rotations, single legrotationsandkneelingrotations.Thisexercisecanalsobeperformedwithasandbagormedicineball.

Exercise 6.9 Rotation throw

Equipment

Sandball(variations:medicineball,rebounder(minitrampoline))Aim

This is a rotation pattern exercise to work the horizontal rotation muscles(internal and external obliques) to improve reactive strength as well as theassociatedhipandupperbodymuscles.

Set-up•Assumeastandingposition,feethipwidthapart,andsquatdownslightly.•Standfacingapartner.

•Holdthesandballintwohandsataboutabdomenheight.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Rotatetowardsoneside,movingboththetorsoandhips.•Usethisrotationtoloadthecoremuscles.•Drivethesandballacrossthebodyandreleasetothrowitforwards.•Haveyourpartnercatchthesandballandthrowitback.•Catchthesandball,rotatingasyoudoso,toloadthecoremusclesagainandrepeattheprocess.

•Continue for theprescribednumberof repetitionsorduration, trainingbothsides.

Technicalconsiderations•Performalternatingrotationsorperformasetallononesideandthenswap.•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•Variations includeusingamedicineball against awallorwitha rebounder(minitrampoline).

Exercise 6.10 Seated rotations

Equipment

Kettlebell(variations:Powerbag™,medicineball)

Aim

This is a rotation pattern exercise to work the horizontal rotation muscles(internal and external obliques) as well as the associated hip and upper bodymuscles.Itwillalsorecruitthestabilisersofthelowerbackandthehipflexors.

Set-up•Assumeaseatedpositionwiththelegsslightlybentinfront.•Liftthechesttoensureagoodbackpositionandbracethecore.•Leanback,keepingthefeetplantedonthefloor.•Holdthekettlebellinbothhandsbythehandleorbycrushingthebell(a).

Execution•Rotatetowardsoneside,movingthetorsoandshoulders.•Keepthekettlebellclosetothebodyandrotatefullyaround.•Withoutpausing,rotatebacktothestartposition.•Repeatfortheprescribednumberofrepetitionsorduration.

Technicalconsiderations• It is suitable for a range of individuals, but not those with a lower backweakness.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•VariationsincludeusingaPowerbag™ormedicineball.

Exercise 6.11 High bridge rotations

Equipment

Stabilityballanddumbbell(variations:Powerbag™,medicineball)Aim

This is a rotation pattern exercise to work the horizontal rotation muscles

(internal and external obliques) as well as the associated hip and upper bodymuscles.

Set-up•Sitontopofastabilityball.• Walk forwards and lean backwards until you reach a high supine bridgeposition.Theheadandupperback shouldbe supportedby theball and theshinsshouldbevertical.

•Holdadumbbellinbothhandswiththearmsextendedstraightupabovetheshoulders.

•Takeabreathinandbracethecore.

Execution•Keepingthearmslockedandformingatriangle,rotatethetorsotooneside.•Rotateuntilthedumbbellislevelwiththechest.•Brieflyholdthenrotatebacktothestartposition.•Repeatonbothsidesfortheprescribednumberofrepetitionsorduration.

Technicalconsiderations•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•Keepthecorebracedandhipslevelthroughout.•VariationsincludeusingaPowerbag™ormedicineball.

DOWNWARDROTATIONEXERCISES

Exercise6.12Judothrow

Equipment

Cablerope

Aim

This is a rotation pattern exercise to work the diagonal-downwards muscles(internal and external obliques), aswell as the associated hip and upper bodymuscles.

Set-up•Attachacableropetoacablecolumn,ataboutshoulderheight.•Assume a standing position, feet hipwidth apart, sideways on to the cablecolumn.

•Holdthecableropewithbothhands.•Liftthechesttoensureagoodbackpositionandbracethecore.•Rotatetowardsthecablecolumn,movingboththetorsoandhips,andhold.

Execution• Quickly rotate away from the cable column, pulling the rope towards theshoulder.

•Oncethehandsareonthechest,rotatefullyaround,pivotingonthefoot.•Pushthroughwiththeshoulderandbendthebacklegasifthrowingaperson.•Crunchdownwardsasyourotatetotheendposition.•Brieflypausethenslowlyrotatebacktothestartposition.•Repeatfortheprescribednumberofrepetitionsandthenchangesides.

Technicalconsiderations•Breakthemovementdownintoapull,rotateanddrop(thesametechniqueforthrowingapersonovertheleginJudoforthebodydropthrow).

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•Variationsincludecableropewoodchop.

Exercise 6.13 Jackknife with rotation

Equipment

Suspensionsystem

Aim

This is a rotation-flexion pattern exercise to work the diagonal-downwards

muscles (internal and external obliques), the anterior core and hip flexors, aswellastheshoulderstabilisermuscles.

Set-up•Connect the two-strap suspension system to the anchor points, at about hipwidthapart,sothatthestrapsareabout12–18inofftheground.

•Kneelonthefloorfacingawayfromthestrapsandplacebothfeetintoeachofthestraps.

•Lieonthechest,hipsandkneesonthefloor.•Movethebodycloserorfurtherfromtheanchorpointstoachievetheoptimallevelofintensity.

•Brace thecoreand lift thehipsandkneesoff theground,keeping thebodystraightandrigid,intoaproneplankpositionwiththeweightonthehands.

Execution•Pullthekneesdiagonallyforwardtowardsoneoftheforearms.•Trytoachievemaximalhipandspinalflexionwithrotationandbrieflyhold.• Extend the legs back to the start position and then repeat, coming up andacrosstotheoppositeside.

•Thehipsshouldmaintaintheirpositioninspacewithoutsignificantlyrisingordropping.

•Repeatfortheprescribednumberofrepetitions.• Focus on keeping the chest up and the core braced, particularly at thestart/finishposition.

Technicalconsiderations•Keepthearmslockedduringtheexercise.•Avoidoverarchingthelowerback,particularlyatthestart/finishposition.• Move the feet closer to the anchor points, or beyond the anchor point todecreasetheintensity.

•Movethefeetfurtherawayfromtheanchorpointstoincreasetheintensity.•Variations include jackknife, jackknifewith crunchor press-up to jackknifewithrotation.

Exercise 6.14 Counter rotation

Equipment

Tornadoball

Aim

Thisisacounterrotationpatternexercisetoworkthestabilisingmusclesagainstrotationforces.

Set-up•Assumeakneelingpositionandholdatornadoballwithbothhands.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution

•Swingthetornadoballinafigureofeightpatternacrossthebodyandtoeachside.

•Maintaintensionoftheropeofthetornadoballthroughoutthedrill.•Repeatfortheprescribednumberofrepetitionsorduration.

Technicalconsiderations•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•Variationsincludeperformingtheexercisestandingorseated.

7SmashPattern

Thesmashpatternisacoredominantmovementpatternthatischaracterisedbyaflexionmovementofthetorsointhesagittalplane.Itisoneofthefourbasicfunctionsof the torsomusculature(Boyle,2004)alongsidestabilisation, lateralflexion and rotation. It has been used since primal times to smash objectsdownwards,suchasacoconutontoarockoraclubontoananimal.Insports,itisseeninfootballduringathrowin(figure7.1).

Thesmashpatternisantagonistictotheliftpatternandisusedtobalanceoutthe extensor strength of the posterior chain muscles. It is also important tocontrol undesirable movement (to stabilise) against extension.When lifting aheavy load above the head it is crucial that the smash patternmuscles of theanteriorcorecanstabiliseandprotectthespine.

The smash pattern is not as important as the lift or rotation patterns, butcorrect function in the smash is requiredwhengenerating forcedownwardsorforwards from above the head. This could be throwing an object forward oraccelerating a hammer downwards. In comparison with associated movementpatterns,suchasthelift,youshoulddedicatealowervolumeofexercisetothismovement pattern. As a rough guide the lift pattern exercises should beapproximately three to six times the volume of the smash pattern exercises,despitebeingantagonisticmovements.Thiswouldhavebeenthecaseinprimaltimes,asitistoday,asacavemanwouldhaveperformedaconsiderableamountmore liftingeachday thansmashing.This isalso the reasonwhy theposteriorchainmusclesresponsibleforlifting(thehamstrings,glutesandlatissimusdorsi)areconsiderablylargerthanthesmallerflexors(rectusabdominisandiliopsoas)responsibleforthesmashpattern.

Figure7.1Thesmashpatternisusedduringathrowininafootballgame

LIMITINGFACTORSFORTHESMASHPATTERN

The following list highlights the two common limiting factors for the smashmovementpattern:1.Poorhipflexormobility

2.Poorthoracicmobility

To improve the functionof the smashpattern, these limiting factors shouldbeaddressed, in addition to improving the strengthof the flexormuscles and thefunctionalrangeofsmashpatternability.

1.POORHIPFLEXORMOBILITY

Inorderforthesmashpatterntodevelopforce, thehipflexorsmustbemobileenoughtoallowforspinalextensiontooccurinorderforthemusclespindlestobestimulated.Whenthearmsareliftedabovetheheadtothrowamedicineball

forwardortoslamahammerdownwards,theforcegeneratedwillbedependanton this eccentric loading phase. If the hip flexors are tight then theywill notallow the normal degree of extension to occur, effectively switching off thepotential muscle activation. They may also cause the pelvis to be held in aconstant anterior tilt, which will limit the extension available. This posturaldeviationisverycommoninarangeofindividualsnowadays–whetherthisisdue to the prolonged seating position that people are predisposed to whendriving or seated at a desk all day, or other reasons, is always up for debate.However,whatistrueisthatwhenitcomestoimprovingcoreflexionactivation,mobilisingthehipflexorsseemstobeofhugebenefittomostpeople.Thiscanbeachievedwithself-myofascialrelease(SMFR)orstretching,suchasshowninthesupplementarychapter.

2.POORTHORACICMOBILITY

Inaddition to thehipflexors, the thoracicspinemustalsobeable to flatten toallowforspinalextensiontotakeplace.Ifindividualspresentwithanexcessivekyphotic curvature, then their ability to reach above their heads is greatlyreduced.Justas itwill limit theirability topressoverheador rotate theirarmsback for squatting, itwill also limit thepotential for the extension to load thespinalflexorstogenerateforce.

Thoracic mobilisation, like hip mobilisation, is of great benefit to mostindividuals who participate in training. Again the reasons for a fixed, orimmobile,upperbackcanbequitevaried,butmosttrainerswillagreethatitisaverycommondysfunction.SMFRinparticular,whetherwithafoamrolleroratennis ball, seems to be of huge benefit when trying to correct this fault. Inaddition, assessing the press:pull strength balance and treatments to work onadhesionswithin the rotatorcuffmuscleswillalsogreatlyhelp to improve thethoracicextensioninmostpeople.

SMASHPATTERNEXERCISES

Exercise7.1Slamontotyre

Equipment

Tyre,hammer

Aims

This is a smashpatternexercise towork the rectusabdominis,hip flexorsandupperbodymuscleswithanunconventionaltrainingtool.

Set-up•Assumeastandingposition,feethipwidthapart,facingatyre.•Takeholdofahammerwithbothhands.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Liftthehammerstraightabovetheheadandextendthecoretoloadthesmashpatternmuscles.

•Withoutpausing,slamthehammerdownwardstowardsthetyre.Hitthetyrewiththesideofthehammer.

•Controlthehammerasitreboundsandusethemomentumtohelpliftitupforthenextrepetition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Whenhittingatyre,holdthehammersidewaysonsothattheflatsidemakescontactwiththetyre,tolimitthesubsequentbounce.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

•Variationsincludealternatingthehandpositionwitheachslam.

Exercise7.2Slam

Equipment

Sandball

Aims

This is a smashpatternexercise towork the rectusabdominis,hip flexorsandupperbodymuscleswithanunconventionaltrainingtool.

Set-up

•Assumeastandingposition,feethipwidthapart.•Takeholdofasandballwithbothhands.•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution•Liftthesandballstraightabovetheheadandextendthecoretoloadthesmashpatternmuscles.

•Withoutpausing,slamthesandballdownwardstowardsthefloor.•Releasethesandballattheappropriatepointsothatitlandsjustinfrontofthefeet.

•Pickthesandballupandliftitupforthenextrepetition.•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• A sandball is preferable to a medicine ball because of the potential of amedicineballtobounceupandhittheface.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

Exercise 7.3 Crunch over stability ball

Equipment

Stabilityball,weightplate(variations:sandball,medicineball,dumbbell)Aims

This is a smashpatternexercise towork the rectusabdominis,hip flexorsandupperbodymusclesonanunstablesurface.

Set-up•Assumeaseatedpositionontopofastabilityball.•Walkforwardandleanbackuntilthelowerbackissupportedbytheball.•Takeholdofaweightplatewithbothhands.•Archthebodyovertheballandbracethecore.

Execution•Curlupontheballasifthrowingtheweightplateforward.•Keepholdoftheplateandbrieflyholdthefullyflexedpositionatthetop.•Extendthebodybackover theballandrepeat for theprescribednumberof

repetitions.

Technicalconsiderations•Asandball,medicineballordumbbellcanbeusedinsteadofaweightplate.•Foramoreeffectivevariation,useamedicineballorsandballandthrowtheweightatthepeakofthecurltoapartner.Havethemthrowitback,loadingtheflexorsbyextendingthebackovertheball,andrepeat.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

Exercise 7.4 Kneeling crunch

Equipment

Cablerope(variation:cablehandle)

Aims

This is a smashpatternexercise towork the rectusabdominis,hip flexorsandupperbodymuscleswithanunconventionaltrainingtool.

Set-up•Attachacableropetoahighpointonacablecolumn.•Assumeakneelingpositioninfrontofthecablecolumn.•Takeholdofthecableropewithbothhands.

•Liftthechesttoensureagoodbackpositionandbracethecore.

Execution• Allow the load of the weights stack to extend the core to load the smashpatternmuscles.

•Withoutpausing,flexthecoreandcurldownwardstowardsthefloor.•Keepthearmsflexedandrigidsothatthesmashmusclesofthecoreinitiatethemovementandnotthearms.

•Brieflyhold the fully flexedposition, thensitupandextend thecable ropebacktowardsthetopofthecolumnandrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Thiscanbeperformedasasinglearmwithacablehandleexercise.•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

Exercise 7.5 Kneeling overhead throw

Equipment

Sandball(variations:medicineball,rebounder(minitrampoline))Aims

This is a smashpatternexercise towork the rectusabdominis,hip flexorsandupperbodymuscleswithanunconventionaltrainingtool.

Set-up•Assumeakneelingposition,facingapartner.•Takeholdofasandballwithbothhands.•Liftthechesttoensureagoodbackpositionandbracethecore.

Set-up•Lift thesandballaboveandbehindtheheadandextendthecore to loadthesmashpatternmuscles.

•Withoutpausing,throwthesandballforwardstowardsthepartner.•Releasethesandballattheappropriatepointsothatthepartnercancatchit.•Havethepartner throwthesandballbackso that itcanbecaughtabovethehead.

•Allowthesandbagtogoaboveandbehindtheheadagain,toloadandextendthecore,andrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Correctlyusing themomentumof thepartner’s throwwillallowforgreateractivationofthesmashpatternmuscles.

•Amedicineballagainstawallorreboundercanbeusedasanalternativetoapartner.

•EnsureadequatethoracicandhipmobilitybyprecedingthisdrillwithSMFRtechniquesontheseareas.

8MovingandCarryingLoadPattern

The moving and carrying load pattern is somewhat of a mixture of theoutstanding methods of movement, kind of like the ‘irregular bone’ in bonecategorisation.Itisdifficulttodescribeasanactualmovementpattern,sincethecategoryismadeofanumberofdifferentmovements.Themovingandcarryingloadpattern is simplyamethodofmovinga load fromoneplace toanother–suchasdraggingorpushing–orcarryingaload–suchasinthehands,acrosstheback,on theshouldersorabove thehead. Itmaybemoving the loadasetdistance, or itmaybemoving the bodywith load froma supine position to astandingposition.

Inmyopinion,itisthemovingandcarryingloadpatternthatisprobablytheleasttrainedmovementpatterninmodernresistancetrainingprogrammes,butitis a pattern that has a huge carryover to many functional tasks and sportsincluding:•Carryingheavyshoppingtothecar•Draggingacasualtyoutofaburningbuilding(fireman)oroutofafirefight(soldier)•Carryingacasualtyontheshouldersawayfromdanger(asabove)

•Pushingacartogetitjump-started•Carryingasofa–walkingwithandliftingitoverafenceorbanister.•Gettingup fromapositiononyourback toa standingpositionwhilebeinghelddown(rugby,fightingormixedmartialarts(MMA)).

Figure8.1Movingaloadtoastandingposition

The moving and carrying load pattern is inherently linked with the gait andlocomotion pattern (since most of the movements within this category areactually loaded locomotion)and the liftpattern (sincemanyof themovementsrequiretheloadtofirstbeliftedfromthefloor).Justaswiththeothermovementpatterns, it is important that all of these individualmovements are trained, asdifferentmusclegroupsandmotorunitswillbeactivateddependingonwhichisused.

The emergence of unconventional training exercise and equipment and theuse of modified strongmen training techniques inherently use a multitude ofmovingandcarryingloadexercises.

Soifthismovementpatternhassuchagoodcarryovertomanyfacetsofdailylife,sportsperformanceorinjuryresilience,whyisitnottrainedmorefrequentlyin the gym? Themain reason is the lack of space inmany training facilities,which are packed with lots of cardiovascular and fixed path machines. Thisleavesverylittlespacefortheaveragegymusertopickupacoupleofbarbellsandcarrythemacrossthegyminafarmer’swalk,forexample.However,thereisamovetowardscreatingspacewhichcanbeusedforropetraining,sledwork,plyometrics,sprinting,draggingorcarryingweights.Bothperformancecentres

andhealthclubsareembracingthesefunctionaltrainingareasasakeytrendandimportantcriteriaintheirclients’andmembers’functionaltraining.

Figure8.2Locomotionwithaloadononeshoulder

LIMITINGFACTORSFORTHEMOVINGANDCARRYINGLOADPATTERN

Thefollowinglisthighlights thethreecommonlimitingfactorsfor themovingandcarryingloadmovementpattern:•Poorgrip•Poorliftingstrengthandendurance•Weakcore

To improve the function of the moving and carrying pattern these limiting

factors should be addressed, in addition to training the range of thesemovements.

1.POORGRIP

Just as with the lift and pull patterns, the grip is probably one of the mostcommonly seen limiting factors for themove and carrying loadpattern.Manyindividualswill find that it is their gripwhich failswhen they are performingfarmer’s walks, for example. They are either unable to hold the load (gripstrength)or toholdon to the load for thedurationof theset (gripendurance).This is furtherworsenedas thebardiameter increases, suchaswhenusing fatgripbars.Performinggrip-emphasisedpullingandliftingexercises(seechapters5 and 3) and supplementary forearm and grip drills will help to correct thisdeficit.

2.POORLIFTINGSTRENGTHANDENDURANCE

Walkingdeadlifts, farmer’swalks,overheadbarbellwalkswithchains,zerchercarryandsuperyokewalksallhaveonethingincommon:theindividualmustfirstlifttheloadupoffthegroundtotherequiredpositionbeforetheycanmoveitanydistance.Iftheliftingpatternisweakineitherfunctionalappliedstrengthor functional range, it is likely tohavea strongcorrelationwithpoormoving-carryingloadability.Trainthepropertiesandlimitingfactorsoftheliftpatternsothiscarryoverdoesnotoccur.

Improvementsgainedthroughmoving-carryingdrills•Anklestability•Hipstability•Shoulderstability•Corestrengthandstability•Lateralspeed•Gripstrengthandendurance•Anaerobicfitness•Bodycomposition

3.WEAKCORE

Allmusclesofthecorecanbetrainedwithmoving-carryingloadexercises,andas such weak core muscles will translate to poor performance in certainexercises:•Thecoreflexorswillberequiredwhenliftingthetorsofromasupineposition (such as in a Turkish get-up or get-up anyhow) to prevent spinalextensionwhen stabilising a load overhead (such as an overhead barbellwalkwithchains)orwhenpushinganobject(carpush).• The core lateral flexors will be required when performing any unilateralloadedexercisetopreventthebodyfromleaningtooneside(suchasinaonehand farmer’swalk, one hand kettlebell overheadwalks, Turkish get-up orwalkswithPowerbag™ononeshoulder).

•Thecorerotatorswillalsoberequiredforcounterrotationcontrolinthesameunilateralloadedexercisesaswellasanydrillsthatrequirerotation(suchaswhenturningaroundinthefarmer’swalkoroverheadwalks).

•Thecoreextensorswillberequiredtoliftanyloadswiththeotherliftpatternmuscles,andwillalsoberequiredtoresistbeingpulledintoahunchedover,flexedspineposturewhentheloadisheavy(farmer’swalk)orheldinfront(barbellwalkingdeadlift,backwardssleddrags).

MOVINGANDCARRYINGLOADEXERCISES

Exercise8.1Farmer’swalk

Equipment

Barbell (variations: Powerbag™, sandbag, kettlebells,weight plate, FatGripz,chain)Aims

Thisisacarryingloadexercisetoimprovegripstrengthandendurance, lateralcorestrengthandbackstabilitystrength-endurance.

Set-up•Setupasinglebarbellwithanequalloadateachend.•Adoptaparallelstancewiththebarbelldirectlytooneside.•Takeholdofthebarbellwithonehandinthecentreofthebar.•Liftthebarupwithapronatedgrip,sothatitisalongsidethebody.

Execution•Liftthechest,bracethecoreandsqueezethebar.•Walkforwardskeepingthebarinahorizontalposition.•Controlanycompensatoryleanofthebarusingastronggrip.•Walkforasetdistanceortime.Ifthereislimitedspace,walkinafigureof

eightpatternover8–10m.•Repeatfortheprescribednumberofsetswitheachhand.

Technicalconsiderations•Keeptheshoulderspulledbackandthechestupthroughouttheset.•The twohandfarmer’swalk isoneof thebestexercises for improvinggripstrengthandenduranceaswellasupperbackenduranceandevenhip,coreandanklestability.

• Variations include heavy Powerbag™/sandbag, heavy kettlebell or twokettlebells in one hand, farmer’s walk bar, pinch grip on flat weight plate,barbellfarmer’swalkwithFatGripz™,farmer’swalkwithchaindrag.

Exercise8.2Overheadwalk

Equipment

Barbellwithchains(variations:Powerbag™,sandbag,kettlebells,chain)Aims

Thisisacarryingloadexercisetoimproveshoulderandupperbackstrengthand

enduranceandanteriorcoreactivation.

Set-up•Setupasinglebarbellwithchainsattachedtoeachend,outsideofanyplatesused.

•Adoptaparallelstancewiththebarbelldirectlyinfrontandtakeholdwithapronatedgripwider,shoulderwidthapart.

•Liftthebarupandabovetheheadusingacleanandpress,cleanandjerkorsnatchtechnique.

•Thechainswilleitherbeoffthegroundandswing,orwilltouchthegroundanddrag.

Execution•Liftthechest,bracethecoreandtightenthemusclesaroundthescapula.•Walkforwardskeeping thebar inahorizontalpositionabove theheadwitharmslocked.

•Controlanycompensatorymovementofthebarusingthecore.•Walkforasetdistanceortime.Ifthereislimitedspace,walkinafigureofeightpatternover8–10m.

•Repeatfortheprescribednumberofsets.

Technicalconsiderations•Maintain optimal back position,with chains swinging or dragging on floorthroughouttheset.

• Chains dragging will challenge the anterior core. Chains swinging willchallenge the lateral core • Keep the duration or distance on the sets lowbecauseofshoulderfatigue.

• Variations include: Heavy Powerbag™/sandbag in each hand, heavykettlebells in each hand, backwards-overhead barbellwalkwith chains andsidewaysoverheadbarbellwalkwithchainsattachedononeend.

Exercise8.3Turkishget-up

Equipment

Dumbbell

Aims

Thisisamovingloadexercisefromasupinetoastandingposition,toimproveshoulderstabilityandmobilityandanteriorandlateralcorestability.

Set-up•Lie ina supineposition (facing theceiling)with thedumbbell sidewaysonnexttooneshoulder.

•Rolltowardsthedumbbellandgripthehandlewithbothhands.•Pullthedumbbellontothenearestsideofthechest/shoulderandrollbackintothesupineposition.

•Havethecontralateral(oppositeside)armextendedontheflooratabout45degreesfromthebody.

•Bendthekneeoftheipsilateral(sameside)legandplacethefootflatontheground.

•Inhaleandbracethecore.•Pressthedumbbellfromthechestintoalockedarmpositionpointingstraightupwards.

Execution•Pushthedumbbellupwardsbyliftingthetorsofromthefloorandpushingupontothecontralateralelbow.

•Thenpushthebodyupontothehandsothatthearmisstraightandthetorsoisinafullyupright,seatedposition.

•Pushdownwiththesupportinghandandfoottoliftthehipsoffthefloor.• Bring the knee back to the chest and underneath the body until into asupportedkneelinglungeposition.

•Liftthesupportinghandoffthefloorusingthelateralcore,untilyoureachanunsupportedkneelinglungeposition.

• Stand upright so that the feet are parallel, shoulder width apart, with the‘working’armextendedupwardsinalockedposition.

•Toreturntothestartposition,stepbackwardswiththeoppositeleg,placethehand on the floor, sweep the leg through the hips and extended leg on thefloor,lowerontotheelbowthenlowertheshoulders.

Technicalconsiderations•Watchthedumbbellatalltimesthroughoutboththeconcentricandeccentricphases.Not looking at the dumbbellwill usually allow the arm to bend ormovefromanuprightposition,causingittofallorbalancetobelost.

•Undertakeeachphaseslowly.•Focusonkeepingthearminastraightverticalpositionthroughoutallphases.•Not having sufficient space between the hips and the supporting handwillmakeitverydifficultto‘sweep’thelegthroughwhenthehipsareliftedup.

• There are no specific prerequisite exercises to perform the Turkish get-up,apartfromensuringoptimalthoracic,shoulderandhipmobilitywithstretchesandself-myofascialrelease(SMFR).

•Keeptherepslowasthetimeundertensionforeachrepisquitelong.• Variations include using a kettlebell, barbell, fit bar or Powerbag™ for

differentbenefits.

When learning the exercise it can be split into different phases,which can betaught separately and then integrated together: • Phase 1 – Supine to uprightseatedposition•Phase2–Hipandleglift•Phase3–Legsweepunderneath•Phase4–Splitkneelingposition•Phase5–Splitkneelingtostanding

Figure8.3Thisisaclassicpreparationexercisetodevelopcore,hipandshoulderstabilityandstrengthandproprioception.

Exercise 8.4 Turkish get-up, squat variation

Equipment

Kettlebell(variations:dumbbell,barbell,fitbar)

Aims

Thisisamovingloadexercisefromasupinetoastandingposition,toimproveshoulderstabilityandmobilityandanteriorandlateralcorestability.

Set-up•Lie in a supineposition (facing theceiling)with thekettlebell sidewaysonnexttooneshoulder.

•Rolltowardsthekettlebellandgripthehandlewithbothhands.•Pullthekettlebellontothenearestsideofthechest/shoulderandrollbackintothesupineposition.

•Havethecontralateral(oppositeside)armextendedontheflooratabout45degreesfromthebody.

•Bendthekneeoftheipsilateral(sameside)legandplacethefootflatontheground.

•Inhaleandbracethecore.•Pressthekettlebellfromthechestintoalockedarmpositionpointingstraightupwards.

Execution•Pushthekettlebellupwardsbyliftingthetorsofromthefloorandpushingupontothecontralateralelbow.

•Thenpushthebodyupontothehandsothatthearmisstraightandthetorsoisinafullyuprightseatedposition.

•Pushdownwiththesupportinghandandfoottoliftthehipsoffthefloor.•Bringthekneebacktothechestandplacethefootinlinewiththeotherinasupportedsquatposition.

•Liftthesupportinghandoffthefloorandstandupright.•Toreturntothestartposition,squatdown,placethehandonthefloor,extendonelegonthefloor,lowerdownontotheelbowthenlowertheshouldersontothefloor.

Technicalconsiderations•Watchthekettlebellatalltimesthroughoutboththeconcentricandeccentricphases.Undertakeeachphaseslowly.

• Focus on keeping the arm in a straight vertical position throughout thedifferentphases.

•Ensuretheheelsdonotliftoffofthegroundduringtheascentordescentoftheoverheadsquatphase.

•Variationsincludeusingadumbbell,barbellorfitbar.

Exercise8.5Twohandget-upsit-up

Equipment

Fitbar

Aims

This is amoving load exercise froma supine to a seatedposition, to improveshouldermobilityandanteriorcorestability.

Set-up•Lie ina supinepositionwith the fitbarheldabove theshoulderswithbotharmsextended.

•Thelegsshouldbestraightonthefloorwiththefeetapartandthetoespulledtowardstheshins.

•Inhaleandbracethecore.

Execution•Pushthefitbarupwardsbycontractingthecoremusclesandliftingthetorsofromthefloor.

•Comeupuntilthetorsoisinafullyuprightseatedposition.• The arms should be locked and extended upwards in a position above theshoulders.

•Toreturntothestartposition,slowlyleanbackwardsandlowerthetorsobackdowntothefloor.

Technicalconsiderations•Focusonkeepingthearmsstraightthroughoutthedifferentphases.•Intheupright-seatedpositionthebarshouldbeabovetheshouldersandthebackshouldinaneutralspineposition.

• This is a preparation drill for any standing overhead pressing exercise, toensureadequatehipandthoracicmobilityandcorestability.

Exercise8.6Get-upanyhow

Equipment

Sandbag(variation:kettlebells)

Aims

Thisisamovingloadexercisefromaseatedtoastandingposition,toimprovecorestability.

Set-up•Adoptaseatedpositionwiththelegsextendedorcrossed.•Thesandbagshouldbeheldacrossthechestwiththearmscrossed.•Inhaleandbracethecore.

Execution•Movefromaseatedpositionintoakneelingpositionandthentostanding.•Keepanuprighttorsopositionthroughoutandavoidleaningforward.•Useanytechniquetomovebetweenpositions.• To return to the start position,move down into a kneeling and then seatedposition.

Technicalconsiderations•Keepholdofthesandbagwithbothhandsthroughoutthedrill.•Alternatewhich legs come up first so that lower bodymuscular balance ismaintained.

•Thistypeofdrillisgreatformixedmartialarts(MMA)fighterswhomustgetoffthefloorwhileholdinganopponentawaywiththeirarms.

•Variationsincludestartingfromasupinepositioninsteadofaseatedposition,using two kettlebells in a rack position or two sandbags (one on eachshoulder).

Exercise8.7WalkwithPowerbag™ononeshoulder

Equipment

Powerbag™(variation:sandbag)

Aims

This isacarrying loadexercise to improve loadedgaitstrengthandenduranceandactivationofthelateralcoremuscles.

Set-up•AdoptaparallelstancewiththePowerbag™directlyinfrontofthebody.•TakeholdofthePowerbag™andliftupontooneshoulder•Holdinplacewithonehand.

Execution•Liftthechest,bracethecoreandtightenthemusclesaroundthescapula.• Walk forwards, keeping the Powerbag™ in a horizontal position on theshoulder.

•Controlanycompensatoryleaningtoonesideusingthecoremuscles.•Walkforasetdistanceortime.Ifthereislimitedspace,walkinafigureofeightpatternover8–10m.

•Repeatfortheprescribednumberofsetsonbothshoulders

Technicalconsiderations•Maintainanoptimalbackpositionthroughouttheset.•Variationsincludeusingasandbagorperformingaget-upatthebeginningorwithineachset.

Exercise8.8Zercherwalk

Equipment

Sandbag

Aims

Thisisacarryingloadexercisetoimproveback,shoulderandarmstrengthandenduranceandcoreactivation.

Set-up•Adoptaparallelstancepositionwiththesandbaginfrontonthefeet.

•Liftthesandbagupsoitisheldacrossthechestwiththearmscrossed.•Onehandcanbeplacedovertheother

Execution•Liftthechest,bracethecoreandtightenthemusclesaroundthescapula.•Walkforwards,keepingthesandbaginahorizontalposition•Walkforasetdistanceortime.Ifthereislimitedspace,walkinafigureofeightpatternover8–10m.

•Repeatfortheprescribednumberofsets.

Technicalconsiderations•Maintain an optimal back position throughout the set by keeping the chesthigh.

• Variations include sideways Zercher walk or backwards Zercher walk, oraddingaZercherget-upanyhowtotheexercise.

Exercise8.9Forwardsdragwithloadheldinarms

Equipment

Sled,weightplates(variation:sledstraps)

Aims

This isamovingloadexercise to improvelegstrengthandendurance,anteriorcorestrengthandstability.

Set-up•Loadasledwithanappropriateamountofweightplates.•Adoptaparallelstance,facingawayfromthesled.•Takeholdofthestrapswithbotharms.•Liftthechest,bracethecoreandtightenthemusclesaroundthescapula.

Execution•Leanforwardsslightlyandwalkforwards.•Walkforwardsforasetdistanceortime.•Repeatfortheprescribednumberofsets.

Technicalconsiderations•Maintain an optimal back position throughout the set by keeping the chesthigh.

•Sledstraploopscaneitherbeheldpassivelyaroundthewristsorinthegrip.•The sledcanprovide indicationsofbilateral strengthdifferences–does thesleddeviateoffastraightlinewhenbeingpulledordragged?

•Canbeusedduringlowerbodyinjuryrehabilitation,priortofullsquatting.•Variationsincludeattachingsledstrapstowaistorshoulders.

Exercise8.10LateraldragwithloadheldinarmsEquipment

Sled,weightplates(variation:sledstraps)

Aims

This is amoving load exercise to improve lateral leg strength and lateral corestability.

Set-up•Loadasledwithanappropriateamountofweightplates.•Adoptaparallelstancesidewaysontothesled.•Takeholdofthestrapswithbotharms,oneineachhand.•Keeptheleadarm(theonefurthestfromthesled)bentata90degreeangle–thetrailingarmshouldbefullyextended.

•Liftthechest,bracethecoreandtightenthemusclesaroundthescapula.

Execution•Stepoutwardswiththefurthestleg.•Stepwiththenearestlegtobringthefeetbacktoahipwidthdistanceapart.•Walksidewaysforasetdistanceortime.•Repeatfortheprescribednumberofsetsonbothsides.

Technicalconsiderations•Maintain an optimal back position throughout the set by keeping the chesthigh.

•Sledworkisoneofthefastestwaystoimprovelateralspeed.Lateralspeedis

almost always expressed in a situation where inertia has to be overcome;hencetheneedforload.

•Variations include attaching sled straps towaist or shoulders, or single armlateralsleddragandcariocalateralsleddrag(withalternatinglegcrossovers).

Exercise 8.11 Backwards drag with load attached to hips

Equipment

Sled,weightplatesandattachedvest(variation:sledstraps)

Aims

Thisisamovingloadexercisetoimprovelegstrengthandendurance,posteriorcorestrengthandbackstability.

Set-up•Loadasledwithanappropriateamountofweightplates.•Adoptaparallelstancefacingthesled.•Connectthestrapstotheattachmentvestatthehips.•Liftthechestandbracethecore.

Execution

•Squatdownslightlyandleanbackwardsfractionally.•Drivebackforcefullywithonefoot,thentheotherinanalternatingpattern.• Keep the upper body still and avoid pulling the torso back from a flexedpositiontogainmomentumonthesled.

• Move the feet as rapidly as possible. Keep the toes pointing forwardsthroughout.

•Walkbackwardsforasetdistanceortime.•Repeatfortheprescribednumberofsets.

Technicalconsiderations•Maintain an optimal back position throughout the set by keeping the chesthigh.

•Sledstraploopscanalsobeheldpassivelyaroundthewristsorinthegrip.•The sledcanprovide indicationsofbilateral strengthdifferences–does thesleddeviateoffastraightlinewhenbeingdragged?

• The feet rotating outwards indicates tight lateral hamstrings or tightpiriformis.

•Canbeusedduringlowerbodyinjuryrehabilitation,priortofullsquatting.•Thisexercise isfantasticfor lacticacid training.Alwaysplaceat theendoftheendoftheworkout.

•Use lessweightwithawaistattachment,as theupperbodymasscannotbeusedtocountertheweightonthesled.

•When attaching a strap to one side of the body, the other hand should beplacedonthehip.Thishelpstoavoidanymovementofthefreearm,whichwould potentially help to counterbalance the uneven loading pattern of thisexercise. This technique forces asymmetrical compensation of the torsomuscles, which will mimic the forces involved with many sports, such asfootball, icehockey, throwingaball,orpunching.Thestresswillbefeltonthe contralateral side (the side not holding the strap) which includes theobliques,quadratuslumborumandgluteusmedius.

• Variations include sled attached to waist (see photos), sled attached toshoulders, nose-to-sky backwards drag (head tilted back, looking straightupwards)andsinglearmbackwardsdrag(holdstrapwithonearmandplacetheotheronthehip).

Exercise8.12PetersonbackwardsdragwithloadheldinarmsEquipment

Sled,weightplates(variation:sledstraps)

Aims

This is a moving load exercise to improve leg strength and endurance,particularly the vastus medialis obliquus (VMO), posterior core strength andbackstability.

Set-up• Load a sled with an appropriate amount of weight plates (less than thebackwardsdrag).

•Adoptaparallelstancefacingthesled.•Takeholdofthestrapswithbotharms.•Liftthechest,bracethecoreandtightenthemusclesaroundthescapula.

Execution•Placetheballoftherightfootjustbehindtheleftheelandturnoutthefootbyabout20degrees.

•Thereshouldbeaslightbendinthekneeandtheheelshouldbeliftedupoverthetoesasmuchaspossible.

•Presstheheeldownwardstothefloorasquicklyaspossibletoextendtheleg.•Allowtheleftlegtoliftoffthegroundpassively.•Placetheballoftheleftfootbehindtherightheelandrepeattheprocess.•Drivebackwithonefoot,thentheotherinanalternatingpattern.•Keepthetorsouprightthroughout.• Each step should have to overcome the inertia of the sled. Ensure it isperfectlystillbeforepushingbackwitheachstep.

•Walkbackwardsforasetdistanceortime.•Repeatfortheprescribednumberofsets.

Technicalconsiderations•Therewillbeagreaterquadricepsrecruitmentwiththewaistattachment.•Iftheloadistoohigh,thetorsowillbeforcedtoleanforward.• Keep the upper body still and avoid pulling the torso back from a flexedpositiontogainmomentumthroughthesled.

•Maintainoptimalbackpositionthroughoutthesetbykeepingthechesthigh.

Exercise8.13Forwardspush

Equipment

Sled,weightplates(variation:carpush)

Aim

This isamovingloadexercise to improvelegstrengthandendurance,anteriorcorestrengthandstability.

Set-up•Loadasledwithanappropriateamountofweightplates.•Adoptasplitstancefacingfromthesledfrombehind.•Takeholdoftherearbarwithbotharmsandleanforward.•Liftthechest,bracethecoreandtightenthemusclesaroundthescapula.

Set-up•Keeping the arms extended, drive downwards andbackwardswith the lead

legtopushthesledforwards.• Bring the rear leg forwards, plant on the floor and drive downwards andbackwards.

•Continuethisalternatingpattern,movingthefeetasrapidlyaspossible.•Movethesledforwardsforasetdistanceortime.•Repeatfortheprescribednumberofsets.

Technicalconsiderations•Maintainoptimalbackpositionthroughoutthesetbykeepingthechesthigh.•Donotallowthearmstobendortheforcefromthelowerbodywillnotbeefficientlytransferredthroughthecoreandupperbodytothesled.

•Thisexercise isfantasticfor lacticacid training.Alwaysplaceat theendoftheworkout.

OTHERMOVEANDCARRYINGLOADEXERCISES

Carpush

This is the same drill as the forwards sled push, but instead performed bypushingacar.ThisisaverypopulardrillwithMMAfightersandrugbyplayersformetabolicconditioning.Thisexerciseisperformedonaflat,quietroadorcarpark– if there is any inclineordecline itwillmake it toohardor tooeasy toperform correctly. Adopt a position behind the car, with a colleague in thedrivingseat,thehandbrakeoff,theengineoffandthecarinneutral.Takeholdwith both arms and lean forward, and keeping the arms extended, drivedownwardsandbackwardswiththeleadlegtopushthecarforwards.Bringtherear leg forwards, plant on the floor and drive downwards and backwards.Continue thisalternatingpattern,moving the feetas rapidlyaspossible.Movethecarforwardsforasettime,usually30–60seconds.

Liftbarbellintobacksquatposition

Thisisagreatdrilltotrainthecoremusclesandassistantmusclesthatmovethebarbell into the back squat position with the bar resting on the upper back,behindthehead.Beforethereweresquatracks,thiswasthepreferredtechniqueforweightlifterstomovethebarbellintothisstartingpositionforthesquat.Startwithanappropriateamountofweightonthebarbell,andliftoneendofthebarupofftheground.Pullthebarupuntilitisvertical,thenadoptaparallelstancesidewaysontothebar.Gripthebarwithtwohands,oneateachend,squatand

leantowards thebar toplace theupperbackonthebar,behindthehead.Shifttheweightofthebarontothebackandliftthelowerendoffthefloor.Leanthebodybacktoanupright,deepsquatpositionandstandup.Performthisexercisealternatingsideswitheachreporset.

Figure8.4Thesupineshufflewithonekettlebellheldabovehead

This exercisewill develop the accessory and stabilisermuscle strength, notjust the strength of the squatmuscles thatwould be developed if the barwasliftedofftheracks.

Liftbarbellintosinglearmpressposition

Thisisasimilardrilltotheonejustdescribedandinvolvesmovingthebarbellintoapositionsothatitrestsononesideoftheupperback,diagonallybehindthe head. Before there were racks this was the preferred technique forweightlifters tomove thebarbell into the startingposition for a onehand sidepressor bent press.Startwith an appropriate amountofweight on thebarbelland lift one end of the bar up off the ground. Pull the bar upwith until it isvertical,andadoptaparallelstancediagonallyon to thebar.Grip thebarwithonehandinthemiddle.Squatandrollthebarontoonesideoftheupperback,pushingupwiththehandliftingtheotherendoffthefloor.Leanthebodybackand stand to an upright position. Perform this exercise alternating sides witheachreporset.

Supineshufflewithonekettlebellheldabovehead

Thesupineshuffleinvolvesholdingasinglekettlebellabovethebody,whilethecoreandlegsareusedtomovethebodyalongthefloor.Avoidusingtheotherarm,which can also hold another kettlebell for an additional challenge.Makesurethatthekettlebellisalwayswatchedandkeptundercontrolandperformforasetdistanceortime.Repeatonbothsides.

Tyrepushover–partnerwrestle

This is a combinationmoving load and pressing drill performed with a largeheavytyreandapartner.Liftthetyreupsothatisrestingononesideandadoptasplitstanceononeside.Haveyourpartneradoptasimilarstanceontheotherside of the tyre. Place both arms near the top of the tyre and lean forward,keeping the arms extended. With your partner replicating the action, drivedownwardsandbackwardstopushthetyreover.Continueto‘wrestle’ thetyreforwardsuntil oneperson succeeds.Repeat for aprescribednumberof setsortime.

Bentoverhamstringsdrag

This variation of the forwards sled drag is a fantastic hamstring builder,integratingtheentireposteriorchain.Adoptastancefacingawayfromthesledandholdthestrapsbythehips.Bendforwardsfromthewaistsothat thearmsareextendedbackwardswiththeforearmsbythesidesofthehips.Ensurethatthe torso is horizontal and the spine neutral.Walk forwards, keeping the legsstraight,with a slight knee bend.Walk in a straight line in a rapid heel-to-toeaction,notallowingthelegstoswingouttothesideandkeepingtheshouldersstill.Repeatforaprescribednumberofsetsortime.

Sledpull-through

Thesledpull-throughisoneofthemosteffectiveexercisestoimproveexplosiveposterior chain strength, and is a hip extension drill like the kettlebell swing,barbellRomanian deadlift or razor curl.Adopt a stance facing away from thesled,andholdthestrapswithtwohandsbetweenthelegs.Bendforwardsfromthewaist so that the arms are extended backwards between the legs with thestraps taut and the elbows at a point even with the knees. Forcefully standuprightbypullingthehipsforwardstofullextension.Keepthecoreandupperbodyrigidandusethehipsandnotthearmsorshoulderstopullthesledtowardsyou.The force generated by the hipswill be transferred through the core andupperbodytothesled.Moveforwardstotaketheslackoffofthestraps,bendforwardstothestartpositionandrepeatfortheprescribednumberofrepetitions,

timeordistance.Ensureanadequate loadon thesledso that itdoesn’thit thebackoftheankles.

Blaststarts

Thisexerciseisfantasticforlacticacidtrainingandisavariationoftheforwardsfacingsleddrag.Attachthestrapstothewaistandassumeathree-pointstance(sprintstartwithonehandonthefloor)orafour-pointstance(twohandsonthefloor).Sprintfromadeadstartfor5–10m,restfor10–15secondsandrepeatfourto five times. Poliquin & McDermott (2010) advise that this drill is notperformed with athletes from sports with refined sprinting skills, such astrack/fieldsprinters,asitwillnegativelyaffecttheirrunningbiomechanics.

VariationsincludeamoreuprightpositionforthrowersorMMAfighters(toreplicatethepositionfromwhichtheymustaccelerate)oraddingapop-upfroma prone position on the floor, great for rugby, football andMMA fighters, toimprovetheirabilitytomovefromthefloorandaccelerate.

Figure8.5Performingblaststarts

9GaitandLocomotionPattern

The gait and locomotion movement pattern is focused on improving theindividual’sabilitytomovefromoneplacetoanotherasefficientlyandeasilyaspossible. Locomotion is described as the act of self-propulsion by an animal,which (depending on the animal) can include crawling, walking, running,swimming and flying, in order to find food, a suitable place to live, to evadepredators or to find a mate. For humans, locomotion would include: • Gait(walking,jogging,running)•Crawling•Swimming

GAIT

Gait isdescribedas thewayinwhich locomotion isachieved inhumansusingthe lower limbs. Gait could then be described as the method by which anindividualwalks,runsorsprints,andwouldvarydependingonsurface,velocityandindividualbiomechanics.Gaitanalysisisacommontechniqueusedtoassessany biomechanical dysfunctions when running or walking, which mayeventuallycausepain,inflammationorinjury.

Agaitcycleisdefinedasthetimeperiodbetweensuccessiveipsilateralheelstrikes,witheachfootstriking thegroundbetween10 to15,000 timesperday(Michaud,1997).It isanimportantfunctionalmovementinrelationtomovingand carrying load, and especially important for optimal performance inmanysports. If the gait pattern is dysfunctional, itwill illicit amuchgreater energyexpenditure and will eventually lead to excessive stress on the joints andstructuresonthefoot,ankle,knee,hipandspine.Inwalkingtherewillbeaheelstrike, with the heel landing first then pronating onto the ball of the foot. Injogging there is usually a mid-foot strike with the heel and ball landingsimultaneously. In sprinting therewill be a forefoot strikewith the ball of thefootlandingfirstandtheheelofthefootcommonlynotcontactingtheflooratall.Thegaitandlocomotionmovementpatternwouldalsoincludeavarietyofthespeed,agilityandquickness(SAQ®)drillsusedinsportsconditioning,suchasthecutorcrossoverstep,whichwillhelpdevelopoptimallateralacceleration.Thedevelopmentof speedof locomotion is critical in thepursuitof improvedperformance for athletes. Acceleration, linear and lateral speed are critical

components of many sports including football, rugby, hockey, basketball andathletics.

CRAWLING

Crawlingisthemethodofhumanlocomotionwhileontheback,onthebellyoronall four limbs (alsoknownasaquadrupedposition). Inevolutionary terms,these constitute normal human development from a baby to a child, and theabilitytomoveontwolegs–babieswillfirstmoveontheirbellies,thenonallfourlimbsandeventuallyontwolegs.

Crawlinghasalsobeenan importantmethodof locomotion,whenstealth isimportant. When hunting or approaching an enemy, an individual couldapproach their target while keeping in a low position to avoid being seen.Althoughmany individuals no longer hunt, it is still an important quality formodernsoldierstobeabletoeffectivelyandefficientlycrawl,particularlywhenholdingweapons.

Theuseofquadrupedexercises,suchasthebearandtigerwalk,hasincreasedinpopularityrecentlyasatypeofunconventionalbodyweighttraining.

SWIMMING

Swimming can be described as human locomotion from one place to anotherthrough the medium of water. This movement pattern has evolved over thegenerationstoallowhumanstocrossbodiesofwater,suchasriversandlakes,aswell as for diving in the pursuit of food, such as fish, mussels or oysters.Whereascyclingisarelativelyrecentformofcardiovasculartraining,swimminghasbeenundertakenbyhumansformanythousandsofyears.Cyclingmayalsobe considered a type of fixed-path machine, whereas swimming, crawling,walking, jogging and running are all unrestricted, free-formsof cardiovasculartraining,andshouldthushaveagreaterfunctionalcarryover.

Thismovementpatterniscoveredwithinanumberofcurrentmethodologiesoftraining,including:•Plyometrics–bounding•Speed,agilityandquickness– ladders,hurdles,cones, resistancebandsandbodyweight runningdrills •Unconventional training–bodyweightcrawlingand quadruped drills • Cardiovascular training –walking, jogging, running(includingsprintandhillintervaltraining).

As with any movement pattern, care should be taken that the individual hasacquiredoptimalmovement skillsbeforeprogressing their trainingprogrammewithincreasedintensityorvolume.Forexample,ifaclientisunabletomoveat

alowspeed(walking)effectively,whatwouldhappeniftheywereaskedtorun?Thispoormovementtechniquewouldtranslatetoincreasedstressonthejointsbecause of poor biomechanics and may eventually lead to pain and possibleinjury.

GAITANDLOCOMOTIONEXERCISES

Exercise9.1Tigerwalk

Equipment

Bodyweight(variations:sled,band)

Aim

This is a locomotion exercise performed in a quadruped position to developdynamiccorestrengthandtochallengethehipandshouldermuscles.

Set-up•Ensurethereissufficientspaceinfronttomoveforwards.•Adoptaproneplankpositiononthefeetandhandswiththearmsextended.•Liftthechestuptomaintainanoptimalspinalposition.•Lookforwardandbracethecore.

Execution•Liftthelefthandupandplaceitonthefloorinfrontofyou.•Lifttherightfootofftheground,bringthekneetowardsthechestandplacethetoesontheground.

•Pushofftherightfootandreachforwardswiththerighthand.•Atthesametimeastherightlegisstraightening,lifttheleftlegforwardsandplacethetoesontheground.

•Repeatthisaction,alternatingsidesforasetnumberofrepetitions,distanceortime.

Technicalconsiderations•Keepthechestupandspineneutralthroughout.•Lookforwards.•Keepthehipslow.•Avariationisthetigerwalkpullingsledorband(seephotos).

Exercise 9.2 Spiderman crawl

Equipment

Bodyweight(variations:sled,band)

Aim

This is a locomotion exercise performed in a quadruped position, with anincreasedemphasisonpressingmuscles.

Set-up•Ensurethereissufficientspaceinfronttomoveforwards.•Adoptaproneplankpositiononthefeetandhands,withthearmsextended.•Liftthechestuptomaintainanoptimalspineposition.•Lookforwardandbracethecore.

Execution•Liftthelefthandupandplaceitonthefloorinfrontofyou.

•Lifttherightfootofftheground,thenbringthekneeupwardsandoutwards.•Placethetoesonthegroundwiththekneepointingouttotheside.•Placetheleftearnearthefloorandlooktotheleft.•Pushofftherightfootandreachforwardswiththerighthand.•Atthesametimeastherightlegisstraightening,lifttheleftlegupwardsandoutwardsandplacethetoesontheground.

•Placetherightearnearthefloorandlooktotheleft.•Repeatthisaction,alternatingsidesforasetnumberofrepetitions,distanceortime.

Technicalconsiderations•Keeptheentirebodyaslowaspossible.•VariationsincludeSpidermancrawlpullingsledorband(seephotos).

Exercise9.3Bearwalk

Equipment

Bodyweight(variations:sled,band)

Aim

This is a locomotion exercise performed in a quadruped position to developdynamiccorestrengthandtochallengethehipandshouldermuscles.

Set-up

•Ensurethereissufficientspaceinfronttomoveforwards.•Adoptapronepositiononthefeetandhandswiththearmsextendedandthehipsraisedupintheair.

•Liftthechestuptotryandmaintainanoptimalspineposition.•Lookforwardandbracethecore.

Execution•Walkforwards,movingonearmandtheoppositeleginanalternatingpattern.•Keepthelegsrelativelystraightandmoveonthetoes.•Keepthearmsrelativelystraightaswell.•Repeatthisaction,alternatingsidesforasetdistanceortime.

Technicalconsiderations•Keepthechestupandspineneutralthroughout.•Lookforwards.•Keepthehipshigh.•Variationsincludebearwalkpullingsledorbearwalkattachedtoband.

Exercise9.4Plyometricbounds

Equipment

Bodyweight(variations:sled,band)

Aim

Thisisa locomotionexercisetoworkthelowerbodymusclesinanexplosive,dynamicmanner to develop reactive strength and to challenge the lower bodystabilisers.

Set-up•Ensurethereissufficientspaceinfronttomoveforwards.•Thechestshouldbehighwiththespineinaneutralposition.•Standononeleg.•Bracethecoretostabiliseandprotecttheback.

Execution•Pushthefreelegbackwardsanddropintoasemi-squatpositiononthestanceleg.

•Withoutpausing,immediatelydrivethefreelegforwardsandupwards.•Landontheoppositeleg,flexingattheankle,kneeandhipsback.• Continue to perform this exaggerated running action, trying to covermaximumdistancewitheachstride.

•Repeatthisaction,alternatingsidesforasetdistanceortime.

Technicalconsiderations•Theboundmakesuseoftheelasticenergygeneratedinthestretchshorteningcycleandisusedtoimprovereactivestrength.

•Focusonlandinginabalancedposition.•Keepthechestupandspineneutralthroughout.•Lookforwards.•Variationsincludeforwardboundswithlateralemphasis.

Exercise9.5Resistedsprint

Equipment

Viperbeltandband

Aim

This is a locomotion exercise to work the lower body muscles in a dynamicmannertodevelopacceleration.

Set-up•Ensurethereissufficientspaceinfronttomoveforwards.•Attachaviperbeltroundthewaistandaresistancebandtoananchorandfaceaway.

•Thechestshouldbehighwiththespineinaneutralposition.•Adoptatwo-pointorthree-pointstartstance.•Bracethecoretostabiliseandprotecttheback.

Execution•Accelerateforwards,keepingthebodyangledanddrivingwiththelegsandarms.

•Trytoacceleratethroughasthebandbecomestaut.•Allowthetensionofthebandtopullyoubacktothestartpositionandrepeat.•Alternate thesideyoustartonandrepeat forasetnumberof repetitionsor

time.

Technicalconsiderations•Trytocovermaximumdistancewitheachattempt.• Focus on acceleration and driving down through the floor with each footstrike.

•Keepthechestupandspineneutralthroughout.•Lookforwards.•Variationsincluderesistedlateralacceleration.

Exercise9.6Laddersinglelegrun-through

Equipment

Ladder

Aim

This is a locomotionexercise toenhance stride frequency,while strengthening

thehipflexors.

Set-up•Setupaladderwiththesticksabout18inor46cmapart.•Adoptapositionfacingladder,butjusttoonesidesothatonelegwillmoveovertheladderbuttheotherlegwillnot.

•Thechestshouldbehighwiththespineinaneutralposition.

Execution• Runwith one leg outside of the ladder and the other legmoving over theladder.

•With the inside leg focusonpulling thekneehigh,whilekeeping theankleclosetotheglutesanddorsiflexed.

•Complete this runningactionover the ladder,withahighkneedriveon theinsideleg.

•Alternatesideswitheachsetandrepeat.

Technicalconsiderations• Focus on acceleration and driving down through the floor with each footstrikeofthenearleg.

•Keepthechestupandspineneutralthroughout.•Lookforwards.•Variationsincluderun-through(bothlegsperformthehighkneedrive,takingoneortwofootstrikesbetweensticksoftheladder).

Exercise9.7Singlelegrun-through

Equipment

Hurdles

Aims

This is a locomotion exercise to enhance stride frequencywhile strengtheninghipflexorsandimprovinglowerbodyco-ordination.

Set-up•Ensurethereissufficientspaceinfronttomoveforwards.•Setup8–10hurdles(15–32cmheight)inasingleline,about3ftapart.•Adoptapositionfacingthehurdles,butjust toonesidesothatonelegwillmoveoverthehurdlesbuttheotherlegwillnot.

•Thechestshouldbehighwiththespineinaneutralposition.

Execution•Runwith one legoutside of the hurdles and the other legmovingover thehurdles.

•Withtheoutsidelegemphasiseastraightlegposition,focusingonfastgroundcontactwiththeballofthefootandpullingthroughwiththehips.

•With the inside leg focusonpulling thekneehigh,whilekeeping theankleclosetotheglutesanddorsiflexed.

•Complete thisrunningactionover thehurdles,withonelegstraightandtheotherwithahighkneedrive.

•Alternatesideswitheachsetandrepeat.

Technicalconsiderations•Keepthefootoftheoutsidelegdorsiflexed.• Focus on acceleration and driving down through the floor with each footstrikeofthenearleg.

•Keepthechestupandspineneutralthroughout.•Lookforwards.•Variationsincluderunthrough(bothlegsperformthehighkneedrive,takingoneortwofootstrikesbetweenhurdles).

Exercise 9.8 Icky shuffle

Equipment

Ladder

Aims

Thisisalocomotionexercisetoenhancelowerbodyco-ordinationforfirststepaccelerationfromastartposition.

Set-up•Setupaladderwiththesticksabout18inor46cmapart.•Adoptapositionontheleftoftheladder.•Thechestshouldbehighwiththespineinaneutralposition.

Execution•Steplaterallywiththerightfootandplaceitinthefirstsquare,thenplacethe

leftfootinthesamesquare.• Step laterally with the right foot to the right side of the ladder and stepforwardswiththeleftfoottothenextsquare.

•Stepinwardswiththerightfootsothatitisinthesamesquare.•Stepoutwardswith the left foot so that ison the left sideof the ladderandstepforwardswiththerightfoot.

•Continuethispatternforthelengthoftheladderandrepeatfortheprescribednumberofsets.

Technicalconsiderations•Focusonquickandefficientfootmovements.•Keepthetorsoinanathleticpositionoverthefeetatalltimes.•Lookforwards.• There are many variations of ladder drills to improve lower body co-ordination – some coaches are huge fans of this type of conditioning forathletic performance with certain sports, while others believe that it onlyimprovesyourabilitytoperformladdertasks.

OTHERGAITANDLOCOMOTIONEXERCISES

Crawlonelbows

This drill is an upper body dominant exercise to practise crawling in a lowposition.Adoptapronelyingpositiononthefloor,withspaceinfronttomove.Pull the body forward using the upper body and keeping the lower body still.Thiscanbeperformedinanalternatingarmaction,oratwoarmpullingaction.

Powerskip

Thispowerskipisanexaggeratedrunningaction,similartothebounds,butwithaverticalemphasis.Toperformadoptastandingpositionwithspaceinfrontofyou.Takeacoupleofstepsforward,increasinginspeed,andonthethirdstep,driveoffthesinglelegintotheair.Usethearmsforaddedpropulsion.Landontwo feet and immediately commence the next three steps, driving off theoppositelegforthefollowingskip.Continueforasetdistance,timeornumberofrepetitions.

10SupplementaryExercises

Supplementary exercises are used to support the primary exercises listedpreviouslyintheindividualhumanmovementpatternchapters.Asdiscussedinchapter1, performance in amovement pattern can be increased by improvingfunctional strength or functional range by isolating and training the agonistmuscles,byisolatingandtrainingsynergistsorassistantmuscles,orbytrainingthe antagonist muscles to that movement pattern, to improve the agonist-antagoniststrengthbalance.

These primary exercises can be complemented by supplementary exercises,whichwouldcommonlybeclassifiedunder‘stretching’,orsimilar,andincludeself-myofascialrelease(SMFR)usingfoamrollers,tennisballsorothersimilartools. This will help to release tight muscles, which will negatively affect anindividual’s ability to contract and produce force, as well as affecting thefunction of any joints that they attach to. Releasing and relaxing a tighthamstring will not only help with hamstring development during lift patternsessions,itwouldalsobeofbenefitforquad-dominantsquatpatternsessionsaswellbecausea tighthamstringwouldalsoaffect thebody’sability togenerateforce within the antagonistic quadriceps. The ideal programme would thenconsistofany required ‘releasework’ tooptimise theabilityof themuscles tocontract, followedby strengtheningworkof theweakermuscles in thekineticchainofthemovementpattern,andeventuallytoapplythisstrengtheningworkintofullmovementpatternexercises.

Formostoftheseexercises,trainingonesideatatimeisusuallypreferable,as it increases the neural drive to that area.What thatmeans is, for example,performingastandingdumbbellbicepscurlwithtwodumbbellsatthesametimemeansthattheenergyavailabletoeachelbowflexorisslightlylessthanifyouweretoperformthesameexercisewithonedumbbellatatime.Toexplainthisfurther,youmayusea16kgdumbbell,asopposed to two14kgdumbbells, forthesamenumberofrepetitions.Performingtheexerciseonearmatatimewillallow a greater overload on the biceps (16kg vs 14kg), and with a greateroverloadcomesincreasedadaptations.Thiscanalsobeachievedbyalternatingthearms,which isacommonlyseenalteration.Twodumbbellsareheld in thehands,onecompleterepetitionisperformedonthefirstside,thenwhenthearmis back at the start position, the second rep involves the opposite arm. Thisallowsheavierloadstobeutilised,whiletrainingbotharmswithinthesameset,

andgiveseachelbowflexoranumberofsecondsrestbetweenrepetitionstohelpfacilitaterecruitmentofthefastertwitchfibres;inessenceitisatypeofclustertraining.

Although thebicepsaregivenas anexample, thisprinciple is the same formost muscles and exercises – legs curls, dumbbell lateral raise, or kettlebellshoulderpress–theexceptionstothisbeingthelegextension,oranydrillwherethe balance is compromised because of the unilateral loading, such as adumbbellchestpressorsquats.

The other way to increase the neural drive is to make the exercise morestable,forexample,byadoptingaseatedorsupportedposition.Usingoursameexample, a standingbiceps curlwill require neural energy to the core andhipstabilisers, which is not required when performing the exercise seated. Sometrainers will say that this makes the exercise non-functional because it is notperformedstanding,anditisnotintegratedwiththerestofthebody.

The ideaof the inclusionofsupplementaryexercises is todevelopstrength,whichcanthenbeincorporatedwiththefullhumanmovementpatternexercises.Using our example, the biceps curl is used to develop elbow flexor strength,whichisthenappliedinthepullup,roworhighpull.

The supplementary exercises detailed in this chapter are listed under theprimarymovement patterns theybenefit, although somewill provide a benefitacross multiple patterns. For example, the hamstring supplementary exercisesare listed under the lift pattern, but improving the hamstring strength to helpbalancethequadriceps:hamstringsstrengthratiowouldalsoimprovethesquatpattern.

The exercises that are listed are those that provide some of the greatestcarryover to functional performance. There are obviously a plethora of otherexercisevariations,butaslongastheprinciplesdiscussedpreviouslyareappliedlogically,thenthetrainercanutilisethesewheretheyfeelappropriate.

LIFTPATTERNSUPPLEMENTARYEXERCISES

Exercise10.1Kneelinghipextension

Equipment

Bodyweight,Powerbag™

Aims

This isasupplementaryexercise towork thehamstrings,glutes,posteriorcoremuscles(erectorspinae)andtheupperbackmuscles(rhomboids,trapeziusandposteriordeltoid).

Set-up•AssumeakneelingpositionontopofaPowerbag™.• Extend hips so that you are upright, with the knees, hips and shouldersaligned.

•Haveyourpartnertakeholdofyourheelsandapplydownwardpressure.•Placehandsbehindyourhead,pullyourelbowsbackandhold.

Execution•Takeabreathinandbraceyourcore.•Bend(flex)forwardfromthehips,keepingyourchestupandspineneutral.•Keepthethighsverticalandavoidpushingthehipsbackormovingforward.• Lower torso to a horizontal position and briefly hold, then extend the hipsquicklytoliftthetorsobackuptothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusonkeepingthehipsinthesameplace.Movingthembackwardsmakesthe exercise easier,whilemoving them forwardsmakes it harder.Have thepartnerusetheirshoulderasaguidetoensureyoukeepitinthesameplace.

• Keep the chest high, the head up and elbows pulled back throughout theexercise.

•Have thehipsheld a few inchesback to regress the exerciseorheld a fewinchesforwardofverticaltoprogresstheexercise.

•Havethearmsbythesidestoregresstheexercise.•Variations include the razorcurl (moving the torso forwardwhen it reacheshorizontal)orthefullRussiancurl(loweringthetorsotothefloor,pivotingatthekneesnotthehips).

Exercise10.2Kneelingrazorcurl

Equipment

Bodyweight,Powerbag™

Aims

This isasupplementaryexercise towork thehamstrings,glutes,posteriorcoremuscles(erectorspinae)andtheupperbackmuscles(rhomboids,trapeziusandposteriordeltoid).

Set-up•AssumeakneelingpositionontopofaPowerbag™.• Extend hips so that you are upright, with the knees, hips and shoulders

aligned.•Haveyourpartnertakeholdofyourheelsandapplydownwardpressure.•Placehandsbehindyourhead,pullyourelbowsbackandhold.

Execution•Takeabreathinandbraceyourcore.•Bend(flex)forwardfromthehips,keepingyourchestupandspineneutral.•Keepthethighsverticalandavoidpushingthehipsbackormovingforward.•Lowertorsotoahorizontalpositionandbrieflyhold.•Pushtorsoforward,alongthehorizontal,asifreachingforwardwiththehead.•Pullbackandthenextendthehipsquicklytoliftthetorsobackuptothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusonkeepingthehipsinthesameplacewhenloweringtothehorizontal.Have the partner use their shoulder as a guide to ensure youkeep it in thesameplace.

• Keep the chest high, the head up and elbows pulled back throughout theexercise.

•Havethearmsbythesidestoregresstheexercise.•Trytoreachfurtherforwardtoprogresstheexercise.• Variations include the kneeling hip extension or the full Russian curl(loweringthetorsotothefloor,pivotingatthekneesnotthehips).

Exercise10.3KneelingRussiancurl

Equipment

Bodyweight,Powerbag™

Aims

Thisissupplementaryexercisetoworkthehamstringspredominantlyaswellastheglutesandposteriorcoremuscles(erectorspinae).

Set-up•AssumeakneelingpositionontopofaPowerbag™.• Extend hips so that you are upright, with the knees, hips and shouldersaligned.

•Haveyourpartnertakeholdofyourheelsandapplydownwardpressure.•Placehandsbehindyourhead,pullyourelbowsbackandhold.

Execution•Takeabreathinandbraceyourcore.• Lower the thighs and body forwards, towards the floor, pivoting from theknees.

• Keep your chest up and spine neutral, with the knees, hips and shouldersaligned.

•Avoidpushingthehipsbackorforwards.•Trytoslowlylowerthetorsotoahorizontalpositiononthefloor.•Havethehandsreadytoplaceonthefloortocontrolthe‘fall’.• Then reassume the start position (don’t try to ‘pull’ yourself back up) andrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusonkeepingthehipsandthighsalignedwiththetorso.•Keepthechesthighandtheheadupthroughouttheexercise.•Variationsincludethekneelinghipextensionortherazorcurl.

Exercise10.4Legcurlmachine

Equipment

Legcurlmachine

Aim

Thisisasupplementaryexercisetoisolatethehamstrings.

Set-up•Assumethecorrectpositiononthemachine–beitseated(seephoto),prone,kneelingorstanding.

Execution•Takeabreathinandbraceyourcore.•Curloneorbothheels(dependingonthemachine)totheglutes.

Technicalconsiderations•As thehamstringsboth flex thekneeandextend thehips, it is important toinclude both types of exercisewithin your training programme for optimalhamstringdevelopment.

•Trainone legata timeforoptimalstrengthdevelopmentand tocorrectanybilateralstrengthdifferences.

•Pointthetoes(plantarflexionattheankle)toactivatethegastrocnemiusandhamstrings,orpullthetoestowardstheshin(ankledorsiflexion)toisolatethe

hamstringsandlimitgastrocnemiusactivation(Kinakin,2004).•Turnthefeetinwardstoincreasethestressonthelateralhamstringsandturnthem outwards to increase the stress on the medial hamstrings (Kinakin,2004).Be cautious if youhave a knee issue, as these positions can put thekneeunderstresswhenflexed.

•Keep the rep rangeon the leg curl on the lower side (10 repsor less at anappropriate load). Doing 20 reps will have little impact on improvingstrength.

Exercise10.5Legcurlstabilityball

Equipment

Stabilityball

Aims

This is a supplementary exercise to work the knee flexor and hip extensormuscles (hamstrings and gluteals), as well as the posterior core muscles forstability.

Set-up•Assumealyingpositiononthefloorfacingupwards(supine).•Havethestabilityballbetweenthefeet.•Placetheheelsontopofthestabilityball,onthenearsideoftheapex.•Bracethecoreandliftthehipsofffloorintoalowsupinebridgeposition,sothattheankles,knees,hipsandshouldersareinastraightline.

•Thearmscanbepositionedonthefloorformorestability,oracrossthechesttomakeitmoreunstable.

Execution• Roll the ball towards you by bending the knees and contracting thehamstrings.

•Keepthehipsinlinewiththekneesandshouldersthroughout.•Flexthekneesasmuchaspossibletobringtheballasclosetothehipsasyoucan.

•Keep the feet pointing upwards and dorsiflex at the ankle throughout (pulltoes to shins) to ensure maximum recruitment of hamstrings and to limitinvolvementofcalves.

• Pause briefly then extend the legs slowly, and lower the hips at the samespeed,toreturntotheballtothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• Ifyourclient is suffering fromacervicaldisc injury,usea smaller stabilityballoravoidtheexercisealtogether.

•Keepingthehipslowandallowingflexiontooccuratthehipswhenthekneeisbendingwillmaketheexerciseeasierasthehipflexorscanberecruitedto

pull the ball towards you. This will have the impact of decreasing theinvolvementofthehamstrings,astheyshortenatthekneeandarealsobeinglengthenedatthehip.

• Pointing the toes (ankle plantarflexion) will allow recruitment of thegastrocnemiusasakneeflexorandshouldbeavoided.

•Oneorbothfeetturningoutduringtheexercisecanmeaneitheranoveractivepiriformis (hip rotator) and/or stronger medial hamstrings (compared tolateralhamstrings).

•Variationsincludesinglelegstabilityballlegcurloreccentriconlysinglelegstabilityballlegcurl.Theeccentriconlyprogressionallowsyoutobuildupthestrengthtoperformthesinglelegvariation,whichformanyistoomuchofajumpfromthetwo-legversion.Toperform,pullthestabilityballtowardsyouasnormalwithtwofeet,thenliftonelegoffandextendbacktothestartposition with the one remaining leg. Because muscles are strongereccentrically, you can build up strength performing this phase initially, andthenbuilduptoperformingtheconcentricandeccentricphaseswithjustoneleg.

Exercise10.6Hamstringcurl

Equipment

Two-strapsuspensionsystem

Aims

This is a supplementary exercise to work the knee flexor and hip extensormuscles (hamstrings and gluteals), as well as the posterior core muscles forstability.

Set-up•Connect the two-strap suspension system to the anchor points, at about hipwidthapartsothatthestrapsareabout12–18inoffoftheground.

• Sit on the floor facing the straps and place both heels into the suspensionsystem.

•Liebackonthefloor,facingupwards,withthearmsbythesidesforsupport.• Move the body forwards or backwards to achieve the optimal level ofintensity.

•Bracethecoreandliftthehipsofftheground,keepingthebodystraightandrigid.

Execution•Flexthekneesanddrawtheheelstowardsthehips.•Liftthehipsupwhiletheheelsarebeingdrawntothebody.•Keepthekneesandfeetpointingupwardstoavoidanyrotationatthehips.•Holdbrieflywhenthekneesareflexedmaximallythenslowlyextendthelegsbacktothestartposition.

•Focusonkeepingthetoespulledbackthroughouttheexercise.

Technicalconsiderations•Avoidthefeetorhipsrotatingoutwardsduringtheexercise.•Avoidthelowerbackoverarchingduringtheconcentricphase.• Move the feet closer to the anchor points, or beyond the anchor point todecreasetheintensity.

•Movethefeetfurtherawayfromtheanchorpointstoincreasetheintensity.•Variations includehamstringcurlwithouthip lift,alternatinghamstringcurlorsingleleghamstringcurl.

Exercise10.7Superman

Equipment

Stabilityball

Aim

This isa supplementaryexercise towork thespinalerectors ina low intensityposition.

Set-up•Assumeakneelingpositiononthefloorwiththestabilityballinfrontofyou.•Leanontotheballsothattheumbilicusisovertheapex.•Thehandsshouldbeonthefloorinfrontoftheballandthefeetonthefloorbehindtheball(legsextended).

Execution•Liftonearmupandforwards,whilebalancingontheball.•Atthesametimelifttheoppositelegupwards,sothatthehandandfootareatthesameheightastheshoulderandhiprespectively.

•Holdthepositionbrieflythenlowerbacktothestartpositionandrepeatusingtheopposinglimbs.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• Keep the chest up and spine neutral throughout the exercise, limiting anymovementofthetorso.

•Squeezethescapuladownwardswhenliftingthearmuptorecruitthelowertrapeziusmusclefibres.

•Onevariationisthereversehipextension(whereyouplacethestabilityballonastep,holdthestepwiththearmsandbracetheuppertorso,thenlifttheextendedlegsfromahip-flexedpositiononthefloortolevelwiththetorso).

• Another variation is the wheelbarrow (where a partner holds the feet andpushes you back and forward or tilts sideways and you have to stabiliseyourselfontheballwhilekeepingyourtorsoup).

Exercise10.8Quadandhipflexorstretch

Equipment

Stabilityball

Aims

This is a supplementary drill to stretch the quadriceps, hip flexors and spinalflexors. Achieving optimal range of motion and decreasing tension in thesemuscleswillfacilitateoptimalhamstringsandposteriorchainmuscleactivation.

Set-up• Assume a four-point kneeling position on the floor with the stability ballbehindyouandpressedupagainstawallorinacorner.

•Movebackandplacethekneeascloseaspossibletothebaseoftheball,withtheshinagainstthesideoftheball.

Execution•Bringthefootoftheotherlegforwardsandintoakneelinglungestance.

•Pushupwiththehandsonthisthighuntiltensionisfeltontheotherthighandthefrontofthehip.

• The heel of the stretched leg should be against the glute and the kneemaximallyflexed.

•Reachupandbehindwiththehandstostretchtheanteriorcoreaswell.• Hold the position for 10–15 seconds or until the tension drops off thenincreasethestretchbyreachinguporleaningbackmore.

•Changepositionandrepeatontheoppositeside.

Technicalconsiderations•Rotatethepelvisbackwardsintoaposteriortilttostretchthehipflexor.•Breatheoutandrelaxduringthestretch.•Rotatethetorsobypullingtheipsilateral(sameside)shoulderbackwards.•Performwithapartner toaddresistanceasaProprioceptiveNeuromuscularFacilitation(PNF)stretchforimprovedresults.

•Performbetween lift pattern and lift supplementary exercises formaximumbenefitaswellaspartofaregularstretchroutine.

SQUATPATTERNSUPPLEMENTARYEXERCISES

Exercise10.9Seatedlegextension

Equipment

Legextensionmachine

Aims

This is a supplementary exercise to isolate thequadriceps for increasedneuraldrivetoassistwithdevelopingstrengthorsizeinthismuscle.

Set-up•Assumeaseatonthemachinewiththebacksupportedandthekneesinlinewiththepivotpointonthemachine.

• The angle of the seat should be at 90 degrees for optimal quadricepsrecruitment.

• Place the shin pad on the lower shins, above the ankle joint to allow freemovementofthefoot.

•Adjustthestartpositiontoapointofcomfortablemaximalkneeflexion.

Execution•Takeabreathinandbraceyourcore.•Pullthetoestowardstheshinsintodorsiflexion.•Slowlyextendoneorbothlegsuntilthekneesarelocked.•Keeptheheadinaneutralpositionandavoidgrippingthehandlestootightly.•Pausebrieflythenslowlylowerthefeetbacktothestartpositionandrepeat.

Technicalconsiderations• It iscritical toexecute the legextensionata slowconcentric tempo,unlikemanyexercises.Thekneeisundershearstressanywaywiththisexercise(thetibia being ‘sheared’ off the femur at the end of the concentric phase), andacceleratingthepadupwardsofftheshinwillgreatlyincreasetheshearforceuponlanding.

•Becauseoftheshearforcesinherentwiththisexercise,itisbetterutilisedasapost-exhaustion supplementary exercise, to be trained when the quads arefatigued after squats or similar exercises. Because of the fatigue from theprevious exercises, less weight will be required to overload the muscles,meaninglessshearforce.

•Againtokeeptheload(andshearforce)lower,useeitheran8–12or12+rep

range.•Someauthors, suchasPoliquin (2006), suggest that it is preferable to trainboth legs at the same time in this exercise: ‘Research has shown that legextensions are an oddity. Most exercises show enhanced motor unitrecruitment if done unilaterally.Leg extensions do not.They showgreatestactivationwhendonebilaterally.’

• Kinakin (2004) reports that you can preferentially recruit either the vastuslateralisorvastusmedialisbyturningthehipsinoroutrespectively.Formostpeople,workingon the toesout (vastusmedialis)versionwillbepreferablefor improvingknee stability.Becautious ifyouhaveaknee issue, as thesepositionscanputthekneeunderstresswhenflexed.

Exercise10.10Calfraise

Technicalconsiderations• Standing calf raise variations will preferentially recruit the gastrocnemiusmuscle, as it is a biarticular muscle (goes over two joints), and it is in abiomechanicaladvantagewhenthekneeisextended.Whenthekneeisbent,as in theseatedcalfraisevariations, thenthegastrocnemiuscannotproducethesamedegreeof forceandso this favoursoverloadon thesoleusmuscle

instead.Thisisthesameprinciplewhenstretchingthecalfmuscles.• Push up through the big toe with both exercise variations. This favoursrecruitmentof theplantarflexor that isbeing targeted,andalsohelps recruittheflexorhallucislongusandbrevismuscles(Kinakin,2004).

•Fortheseatedexerciseuseareprangeof12–20,asthesoleushasagreaterproportion of slow twitch fibres andwill respond better to this time undertension.

•Forthestandingexercisevarythetypeofsessionmore,asthegastrocnemiushasagreaterproportionoffasttwitchfibresandwillrespondbettertoamorevaried stimulus. Perform some sessions at a higher intensity (moreweight,fewer reps) and other sessions with a higher volume (lower weight, morerepetitions/sets).

•Freeweightscanbeused,but thesearegenerallymoredifficult toapply theloadaseffectivelyasthemachines,andcanbelimitedbysuchfactorsasgripstrength or endurance. Imagine the load you use on a standing calf raisemachine – could you hold the equivalent load as a dumbbell in one hand?Probablynot. If youhold twodumbbells or a barbell across the back, thenbalanceisusuallythelimitingfactor.

Equipment

Calfraisemachine

Aims

This isasupplementaryexercise to isolate theplantarflexorsof theankle.Thestandingvariationisusedtoisolatethegastrocnemiusandtheseatedvariationisusedtoisolatethesoleus.

Set-up•Setupandadjustthemachineasindicatedbyeachmanufacturer.•Placethetoesontheendofthestep.

Execution•Loadthecalfmusclebyslowlyloweringtheheelsintoadorsiflexedposition.• Press down through the toes to come up into a plantarflexed position,focusingonrisingupontothebigtoesatthetopofthemovement.

•Repeatfortheprescribednumberofrepetitions.

PRESSPATTERNSUPPLEMENTARYEXERCISES

Exercise10.11Chestfly

Equipment

Dumbbells

Aim

This is a press pattern supplementary exercise towork the chest and shouldermusclesinthehorizontalvector.

Set-up•Liftthedumbbellsupandadoptasupinepositiononabenchorequivalent.• Extend the arms so that the dumbbells are positioned directly above theshoulders.

•Positionthehandsinasemi-supinatedgripwiththepalmsfacingeachother.•Bracethecore.

Execution•Keepingaslightbendattheelbows,allowthearmstoslowlyloweroutwards,controllingthedescentofthedumbbells.

•Allowthedumbbellstodescenduntilthearmsarehorizontal,andastretchisfeltinthepecs.

•Pausebrieflythensqueezethepecstopullthedumbbellsbackuptothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• The exercise is most effective at the end of the range, when the arms arehorizontal, and the lever arm is greatest and against gravity. There is verylittleresistancepullingthearmsapartatthebeginningoftherangewhenthearmsareabovetheshoulders.Acablefly,althoughalittlemoreofapaintosetup,willallowforamoreconstantresistancethroughouttherange.

•Variationsincludedeclinedflies,inclinedfliesorcableflies.

Exercise 10.12 Chest fly with suspension system

Equipment

Suspensionsystem

Aims

This is a press pattern supplementary exercise towork the chest and shouldermuscles in the horizontal vector, and the anterior and lateral coremuscles forstability.

Set-up•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandwiderthanshoulderwidthapart.

•Standfacingawayfromtheanchorpointsandholdonehandleineachhand,withasemi-supinatedgrip(palmsfacinginwards).

•Bracethecoreandleanforwardsothatthearmsareextendedandthebodyisstraightandrigid.

•Movethefeetforwardorbackwardstoachievetheoptimallevelofintensity.

Execution•Movethearmsapartundercontroltoslowlylowerthebodydownwards.•Holdbrieflywhenthehandsarelevelwiththeshoulder,orbefore.•Maintaina rigidbodyposition throughout theexercise,keeping thehead inlinewiththespineandpreventingchin-poking.

•Pushdownwiththehandsandbringthemtogethertoliftthebodybacktothestartposition.

•Focusonsqueezingthepectoralsformaximumbenefit.

Technicalconsiderations•Avoidfixingthescapulaorexecutingthepullwitharetraction,andallowtheretractiontooccurnaturallyaspartofthepull.

•Avoidtheshouldersliftingupduringthepull(scapulaelevation).•Avoidoverarchingthehipsandthelowerback.•Movethefeetfurtherawayfromtheanchorpointtodecreasetheintensity.•Movethefeetclosertotheanchorpoint,orunderneathandbeyondtheanchorpoint(ifpossible)orelevatethefeetofftheground(againstawalloruponabench), so that the body is horizontal or angled. These variations will allincreasetheintensity.

• Lifting one foot off the ground will increase the instability making theexercisemorechallengingfromabalanceperspective.

•Variations include supinated grip, pronated grip, split grip and pronated-to-semi-supinatedgrip.

Exercise 10.13 Standing external shoulder rotation, teres minor position

Equipment

Cablehandle

Aims

This is apresspattern supplementary exercise towork the external rotatorsoftheshoulder,specificallytheteresminormuscleoftherotatorcuff.

Set-up•Connectthecablehandletothecolumnatapositionaboutnavelheight.•Standsidewaysontothecablecolumn,about2–3ftaway.•Takeholdofthehandlewiththefurthesthandandholdwiththearmbentat90degrees,theelbowtuckedinclosetothebodyandtheforearmacrosstheabdomen.

•Thebackofthehandshouldbefacingforwards.

Execution• Pull the handle outwards, using the back of the shoulder and keeping theelbowclosetothebody.

•Keeptherestofthebodystilltoavoidbringinganyothermusclesintoplay.•Rotatetheshoulderoutasfaraspossible,usuallybetween90–135degrees.•Brieflyholdthenslowlyreturnthehandletothestartposition.•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• Focus on keeping the elbow close to the body throughout the exercise toensurethatshoulderrotationisemphasised.

•Keeptherestofthebodystillthroughouttheexercise.•Performwithaslowtempo,suchas4.1.2.1,tolimitmomentum.•Variationsincludeshoulderexternalrotationatdifferentpositionsofshoulderabductiontoemphasisthedifferentmusclesoftherotatorcuff.

Exercise 10.14 Seated external shoulder rotation, mid-abduction position

Equipment

Dumbbell

Aims

This is a supplementary exercise towork the external rotators of the shoulder(teresminorandinfraspinatusmusclesoftherotatorcuff).

Set-up•Sitonabenchandplaceonefootonthebenchnexttoyou.•Placetheelbowofthearmonthesamesideastheelevatedfootontheknee.•Theelbowshouldbeabout4inlowerthantheshoulder.•Holdthedumbbellinthehand,withtheforearmvertical.

Execution• Lower the dumbbell slowly towards the bench by rotating the shoulderinwards.

•Allow the shoulder to rotatemaximallywithout altering the position of thetorso.

•Keeptherestofthebodystilltoavoidbringinganyothermusclesintoplay.•Pauseatthebottompositionthenpullthedumbbellbackupwardstothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• Keep the elbow on the knee throughout and maintain an upright chestposition.

•Performwithaslowtempo,suchas4.1.1.1,tolimitmomentum.•Variationsincludeshoulderexternalrotationatdifferentpositionsofshoulderabductiontoemphasisthedifferentmusclesoftherotatorcuff.

Exercise 10.15 Standing overhead triceps extension

Equipment

Cablerope

Aims

This is a supplementary exercise towork the elbowextensors (tricepsbrachii)andtheanteriorcoremusclesasstabilisers.

Set-up•Connectthecableropetothecolumnatahighpointposition.• Take hold of the cable ropewith two hands and turn away from the cablecolumn.

•Bracethecoreandassumeasplitstanceleaningawayfromthecolumn,with

thetorsoandrearlegaligned.•Havethearmsextendedaboveandinfrontof thehead,withthehandsinasemi-supinatedgrip.

Execution• Bend the elbows and allow the hands to slowly move towards the cablecolumn.

•Keeptheelbowsupandtheupperarmsstillasthearmsbend.•Pausebrieflyasthearmsreachfullflexion.•Straightenthearmsquicklybacktofullextension,focusingonsqueezingthetricepsasyoudoso.

•Holdbrieflyandthenrepeatfortheprescribednumberofrepetitions.

Technicalconsiderations• Focus on keeping the core braced and the spine neutral throughout theexercise.

•Keeptheelbowstuckedinandtheupperarmsstill.•Variationsincludetricepscablepushdown,tricepskickbackandsupinetricepsextension.

Exercise10.16Kneelingtricepsextension

Equipment

Two-strapsuspensionsystem

Aims

This isa supplementaryexercise towork theelbowextensorsmuscles (tricepsbrachii),aswellastheanteriorandlateralcoremusclesforstability.

Set-up•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandwiderthanshoulderwidthapart.

•Kneelonthefloorfacingawayfromtheanchorpointsandholdonehandleineachhand,withapronatedgrip(palmsfacingdownwards).

•Bracethecoreandleanforwardsothatthearmsareextendedandthebodyisstraightandrigid.

• Move the knees forward or backwards to achieve the optimal level ofintensity.

Execution•Flextheelbowsundercontroltoslowlylowerthebodydownwards.•Holdbrieflywhentheelbowsareflexedmaximally.•Maintaina rigidbodyposition throughout theexercise,keeping thehead inlinewiththespineandpreventingchin-poking.

•Pushdownwith thehands toextend thearmsand lift thebodyback to thestartposition.

•Focusonsqueezingthetricepsformaximumbenefit.

Technicalconsiderations•Avoidtheshouldersliftingup(scapulaelevation)duringtheexercise.•Avoidthehipssaggingandthelowerbackoverarching.•Movethekneesfurtherawayfromtheanchorpointtodecreasetheintensity.•Movethekneesclosertotheanchorpointtoincreasetheintensity.• Variations include supinated grip, semi-supinated grip with a cable ropeattachmentorstandingtricepsextension.

Exercise10.17Standingtricepspushdown

Equipment

Cablebar

Aim

Thisisasupplementaryexercisetoworktheelbowextensors(tricepsbrachii).

Set-up•Connectthecablebartothecolumnatahighpointposition.• Take hold of the bar with two hands in a pronated grip facing the cablecolumn.

•Bracethecoreandallowthearmstoflex.

Execution•Extendthearmsto99percentoffullextension.•Keeptheupperarmstillandpivotaroundtheelbow.• Pause briefly as the arms reach full flexion and repeat for the prescribednumberofrepetitions.

Technicalconsiderations•Keeping thebarcloser to thebody,allowing theelbows tomoveout to theside, a technique requiredwhen lifting heavier loads,will activate the longheadofthetriceps.

• Variations include triceps cable overhead extension, triceps kickback andsupinetricepsextension.

Exercise 10.18 Supine triceps extension to forehead

Equipment

EZbar(variation:chains)

Aim

Thisisasupplementaryexercisetoworktheelbowextensors(tricepsbrachii).

Set-up•LifttheEZbarupandadoptasupinepositiononthefloor,abenchorsimilar.•Extendthearmssothatthebarispositioneddirectlyabovetheshoulders.•Positionthehandsinasemi-pronatedgripwiththepalmsangleddownwardstothefeet.

•Bracethecore.

Execution•Allowthearms toslowlybendat theelbowsandcontrol thedescentof thebar.

•Allowthearmstofullyflexsothatthebarisjustabovetheforehead.

•Keeptheupperarmsstillandpivotaroundtheelbows.•Pausebrieflyas thearmsreachfull flexion thenextendbackup to thestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•TheEZbarispreferabletoastraightbarbecauseitdecreasesthestressonthewrist.

•Variations include bringing theEZ bar down to the bridge of the nose, thechinortheneck.

•Addchainstothebartoprovideameansofprogressiveresistance,wheretheloadincreasesasmoreweightisliftedoffthefloor.

PULLPATTERNSUPPLEMENTARYEXERCISES

UPPERBACKEXERCISES

Exercise10.19StandingShrugs

Equipment

DumbbellwithFatGripz™(variations:barbell,cable)

Aims

ThisisasupplementaryexercisetoworktheuppertrapeziusandtooverloadtheforearmmusculaturewithFatGripz™.

Set-up•PlacetheFatGripz™overapairofdumbbells.•Assumeastandingpositionwithfeethipwidthapart.• Take hold of the dumbbells with a semi-supinated grip (palms facinginwards).

•Positionthearmsinanextendedpositionbythesidesofthebody.

Execution•Bracethecoreandlifttheshouldersupwardstowardstheears.•Keepthebodyuprightandstiffandensurenomovementoccursatthetorso.•Ensurethemovementispurelyverticalanddonotroll theshouldersduringtheshrug.

•Brieflypauseatthetoppositionandthenslowlylowerthedumbbellsbacktothestart.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusonliftingtheshouldersstraightupwardstotheears.• Keep the dumbbells in a semi-supinated grip position to ensure optimalbiomechanics.

•Rollingduringtheshrugwillpotentiallystresstheacromial-clavicularjoint.• Variations include single arm dumbbell shrug, cable shrugs or barbelloverheadshrugs.

Exercise10.20Reversefly

Equipment

Cablehandle(variations:dumbbell,suspensionsystem)

Aims

Thisisasupplementaryexercisetoworkthemiddletrapeziusandrhomboids.

Set-up•Setupacablehandleattachmentataboutsternumheight.•Standwithfeethipwidthapart,facingatanangletothecolumn.•Takeholdofthehandleinonehandandtakeastepaway.

Execution

•Bracethecoreandpullthehandleback.•Keepthearmalmoststraightwithjustaslightbendintheelbow.•Pullthecablehandlebackinanarcuntillevelwithshoulder.•Keeptheelbowfacingout.•Pause,thenslowlycontrolbacktothestartposition.•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Keepshoulderdownduringthepull.•Focusonsqueezingtheshoulderbladestogether.•Variationsincludedoublecablereverseflies,bentoverdumbbellreverseflyorsuspensionsystemreverseflies.

BICEPSEXERCISES

Exercise10.21KneelingScottcurl(preachercurl),onehandsupinatedgrip

Equipment

Stabilityball,dumbbell

Aims

This is a supplementary exercise to work the biceps brachii and other elbowflexors,asaScottcurlexercisewhenaScottcurlbenchisnotavailable.

Set-up•Assumeakneelingpositiononthefloorwiththestabilityballinfrontofyou.•Restthetorsoonthenearsideofthestabilityball.•Reachoverthestabilityballwithonearmandtakeholdofthedumbbell.•Gripthedumbbellwithasupinatedgrip(palmfacingupwards).

Execution•Bracethecoreandliftthedumbbellupwardstowardstheshoulder.

•Keepyourweightpositionedbehindthestabilityballtoensureyoudon’tgetpulledforward.

•Flex(bend)theelbowmaximallyoruntiltheforearmisvertical.•Brieflypauseand thenslowly lower thedumbbellback to thestartpositionjustoffthefloor.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusonkeepingyourweightbackbehindthestabilityball.•Donotallowthedumbbelltotouchthefloorbetweenrepetitions.•Thesupinatedgripwillpreferentiallyrecruitthebicepsbrachii.•Thisexercisewillparticularlyemphasisetheelbowflexorsintheinitialrangeofelbowflexion.

• Variations include Scott curl with semi-supinated grip, Scott curl withpronated grip or Scott curl with supinated grip and an extended (cocked)wrist.

Exercise 10.22 Standing concentration curl, supinated grip

EquipmentDumbbellwithFatGripz™

Aims

This is a supplementary exercise to work the biceps brachii and other elbowflexors,andtooverloadtheforearmmusculaturewiththeFatGripz™.

Set-up•PlacetheFatGripz™overadumbbellandplacebetweenthefeet.•Assumeastandingpositionwithfeetshoulderwidthapart.•Benddownandtakeholdofthedumbbellwiththepalmfacinginwards.

•Positiontheupperarmorelbowagainsttheinsidepartofthedistalpartofthethigh.

Execution•Bracethecoreandliftthedumbbellupwardstowardstheshoulder.•Pivotagainstthethightokeeptheupperarmstill.•Flex(bend)theelbowmaximallyoruntiltheforearmisvertical.•Brieflypauseandthenslowlylowerthedumbbellbacktothestartposition.•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusoncontractingthebicepsmaximallyduringthecurl.•Thereshouldbenomovementoftheupperarm.•Thesupinatedgripwillpreferentiallyrecruitthebicepsbrachii.•Thisexercisewillparticularlyworktheelbowflexorsintheend-range.• Variations include concentration curl with semi-supinated grip, seatedconcentrationcurlorconcentrationcurlwithsupinatedgripandanextended(cocked)wrist.

Exercise 10.23 Standing curl, supinated grip

Equipment

DumbbellwithFatGripz™

Aims

This is a supplementary exercise to work the biceps brachii and other elbowflexors,andtooverloadtheforearmmusculaturewithFatGripz™.

Set-up•PlacetheFatGripz™overapairofdumbbells.•Assumeastandingpositionwithfeethipwidthapart.•Takeholdofthedumbbellswithasupinatedgrip(palmsfacingforwards).•Positionthearmsinanextendedpositionbythesidesofthebody.

Execution

•Bracethecoreandliftthedumbbellsupwardstowardstheshoulders.•Keepthebodyuprightandstiffandensurenomovementoccursatthetorso.•Flex(bend)theelbowsmaximallyoruntiltheforearmsarevertical.•Brieflypauseandthenslowlylowerthedumbbellsbacktothestartposition.•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusoncontractingthebicepsmaximallyduringthecurl.•Limitmovementoftheupperarm.•Thesupinatedgripwillpreferentiallyrecruitthebicepsbrachii.•Thisexercisewillparticularlyworktheelbowflexorsinthemid-range.•Variations include curlwith semi-supinatedgrip, curlwithpronatedgriporcurlwithsupinatedgripandanextended(cocked)wrist.

Exercise10.24Bicepscurl

Equipment

EZbarwithchains

Aims

This is a supplementary exercise to work the biceps brachii and other elbowflexorswithprogressiveresistance.

Set-up•AttachthechaintoanEZbar,outsidetheplatesifbeingused.•Assumeastandingposition,withfeethipwidthapart.

•TakeholdoftheEZbarwithasupinatedgrip(palmsfacingupwards).•Positionthearmsinanextendedpositionbythesidesofthebody.

Execution•Bracethecoreandliftthebarupwardstowardstheshoulders.•Keepthebodyuprightandstiffandensurenomovementoccursatthetorso.•Flex(bend)theelbowsmaximallyoruntiltheforearmsarevertical.• Briefly pause and then slowly lower and rotate the bar back to the startposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusoncontractingthebicepsmaximallyduringthecurl.•Limitmovementoftheupperarm.•Thesupinatedgripwillpreferentiallyrecruitthebicepsbrachii.•Chainsaddedtothebarwillincreasethetensionontheconcentricphase.•Variationsincludereversecurlwithchains.

Exercise10.25Reversecurl

Equipment

EZbarwithchains

Aim

Thisisasupplementaryexercisetoworkthebrachialisandbrachioradialis,withprogressiveresistance.

Set-up•AttachthechaintoanEZbar,outsidetheplatesifbeingused.•Assumeastandingposition,withfeethipwidthapart.•TakeholdoftheEZbarwithapronatedgrip(palmsfacingdownwards).

•Positionthearmsinanextendedpositionbythesidesofthebody.

Execution•Bracethecoreandliftthebarupwardstowardstheshoulders.•Keepthebodyuprightandstiffandensurenomovementoccursatthetorso.•Flex(bend)theelbowsmaximallyoruntiltheforearmsarevertical.• Briefly pause and then slowly lower and rotate the bar back to the startposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Focusoncontractingthebicepsmaximallyduringthecurl.•Limitmovementoftheupperarm.•Thepronatedgripwith rotationwillpreferentially recruit thebrachialis andbrachioradialis.

•Chainsaddedtothebarwillincreasethetensionontheconcentricphase.•VariationsincludeScottreversecurlwithchains.

Exercise10.26Scottbicepscurl

Equipment

Suspensionsystem(variation:cablerope)

Aim

Thisisasupplementaryexercisetoworktheelbowflexormuscles(specificallythebicepsbrachii),thegripmusclesandtheposteriorchainmusclesforstability.

Set-up•Connectthetwo-strapsuspensionsystemtotheanchorpoints,ideallyatleast6fthighandaboutshoulderwidthapart.

• Stand facing the anchor points and hold one handle in each hand, with asupinatedgrip(palmsfacingupwards).

•Brace thecoreand leanbackso that thearmsareextendedand thebody isstraightandrigid.

•Movethefeetforwardorbackwardstoachievetheoptimallevelofintensity.

Execution•Pullthehandlestowardstheearsbyflexingthearmsandkeepingtheupperarmselevatedandhigh,maintainingthesupinatedgripthroughout.

•Holdbrieflywhen the elbowsare flexedmaximally, and then slowly lowerbacktothestartposition.

•Maintaina rigidbodyposition throughout theexercise,keeping thehead inlinewiththespineandpreventingchin-poking.

Technicalconsiderations•Focusonbringing thehandles to theears tomaintaincorrectpositioningofthe upper arms – bringing the handles to the shoulders usually causes theelbowstodrop.

•Avoidthehipssagging(flexing)attheendoftheeccentricphase.•Movethefeetfurtherawayfromtheanchorpointtodecreasetheintensity.•Movethefeetclosertotheanchorpointtoincreasetheintensity.•Extendingthewristsontheeccentricphaseoronbothphaseswillincreasetheextensionontheelbowflexors.

• Variations include supinated grip with extended wrists, pronated grip andsemi-supinatedgripwithcableropeattachment.

CORESUPPLEMENTARYEXERCISES

Exercise 10.27 Reverse crossover step and lateral overhead reach

Equipment

Cablehandle

Aims

This isasupplementaryexercise towork the lateralcore(obliques)and lateralhip muscles (glute medius, minimus and the tensor fascia latae), as well aspromotingfrontalplanemobility,atthehips,coreandshoulders.

Set-up•Connectthecablehandletothecolumnathighpointposition.•Standsidewaysontothecablecolumn,about2–3ftaway.

•Takeholdofthehandlewiththefurthesthandandholdbehindthehead,withthearmbent.

•Thepalmshouldbefacingthebackoftheheadwiththeelbowhigh.

Execution•Liftthefarfootandtakeastepbackwardsandtowardsthecablecolumn.• At the same time, reach upwards and towards the cable column with thehandle,andallowthetorsotobendtotheside(laterallyflex)toincreasetherange.

• This will stretch and stimulate the lateral core muscles and the lateral hipmuscles.

•Allowthestancelegtobendasrequired,keepingthefootflatontheground.•Withoutholdingthisposition,drivetheelbowdownwards,asifperformingaone-armlatpulldown,andstepbacktothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations• Focus on keeping the hips and shoulders aligned in the frontal planethroughouttheexercise.

•Keepthechestupandthepalmfacingforwardsthroughout.• To stimulate the muscle spindles effectively, this exercise should beperformeddynamicallyandwithoutholdingtheendposition.

•Variationsincludeperformingoffofaraisedstep,crossoverstepwithlateraloverheadreachorlateraloverheadreachwithoutthestep.

Exercise10.28Windmill

Equipment

Barbell(highposition)

Aims

This isasupplementaryexercise towork the lateralcore(obliques)and lateralhip muscles (glute medius, minimus and the tensor fascia latae), as well asimprovingshoulderstabilityandpromotingfrontalplanemobilityatthehipsandcore.

Set-up•Liftthebarbelluptotheoverheadpressposition,usingthecleanandpressor

snatchtechnique.•Positionthefeetabouthiptoshoulderwidthapart.• Turn both feet out about thirty degrees with the heels on the same line,keepingtheoppositekneestiff.

•Inhaleandbracethecore.

Execution•Lookupatthebarandplacetheotherhandontheleadthigh.•Pushtherearhip(theonebeneaththebar)overtherearfoot.•Slidethebackofhanddowntheinnerthighandlowerleg.•Pausebrieflyat thebottom, thenfocusonpullingthehipsforwardsbacktothemiddlepositiontoliftthetorsobacktovertical.

• Return to the start position and repeat for the prescribed number ofrepetitions.

•Watchthebarthroughoutthedrillwhenheldabovethehead.•Undertakeeachrepslowly,taking3–4secondsonthewaydownwitha1–2secondholdatthebottom.

•Keepthearmextendedverticallyupwardsthroughoutthedrill.

Technicalconsiderations•Thewindmillisusedtodevelopstandingfrontalplanestability,workingthelateralcore,hipstabilityandshouldermobility,andstabilityisessentialwhenpressingaloadabovetheheadinonehandorwhenliftingaweightfromthefloorwithonehand.

•It isakeypreparationexerciseforexercisessuchas thesidepressandbentpress, as well as the single hand snatch and jerk. Commonly used withkettlebells,thebarbellwindmillanddumbbellwindmill(seefigure10.1)arebothexcellentvariations.

•Oneofthemainerrorswiththewindmillisnotkeepingtherearhippushedback.Whenthehipsmovetowardstheleadleg,theytakethetensionoffthehipstabilisersandputsmorestressonthelateralcore.Thesemusclesshouldworktogethertostabilisethehipsandcoreduringthisdrill.Tocorrectthis,havetheindividualperformtheexercisewiththerearhiptouchingawallsothattheycanfeelwhenitmovesoff.

Progressionsforthewindmillexerciseare:

1.Onehandwindmill–barheldinlowerhand

2.Onehandwindmill–barheldinupperhand

3.Onehandwindmill–barheldinupperhandwithlowerhandheldbehindtheback4.Twohandwindmill–twobars,onehighandonelow.

Figure10.1Dumbbellwindmill

Exercise10.29Sideplank

Equipment

Bodyweight

Aims

This isasupplementaryexercise towork the lateralcore(obliques)and lateralhip muscles (glute medius, minimus and the tensor fascia latae), as well asimprovingshoulderstability.

Set-up•Adoptasidelyingpositiononthefloor.•Resttheforearmofthelowerarmonthefloorbeneaththeshoulder.•Inhaleandbracethecore.

Execution•Liftthehipsoffthegroundandadoptthelateralbridgeorsideplankposition.•Thehipsandshouldersshouldbelevelandthebodyshouldbeinastraightline.

•Holdthepositionfortheprescribedperiodoftime.

Technicalconsiderations•Variations include sideplankwith feet elevated lateral line emphasis (b) orsideplankwithfeetelevatedmediallineemphasis(c).

•Athletesshouldbeabletoholdeachpositionfor20–40secondswithminimaldifferencebilaterally.Allathletesatelitelevelwillhavethestrengthtoeasilyholdthepositionfor40seconds,but,sincethefunctionofthefasciaisbeingtested, any sensation of burning, cramping, pain or strain in the muscleindicates diminished mobility of fascia on that line (de Witt and Venter,2009).Inabilitytoadoptthepositionisnotedas0seconds.

Exercise10.30Sideplankwithhipdrop

Equipment

Two-strapsuspensionsystem

Aims

This isasupplementaryexercise towork the lateralcore(obliques)and lateralhipmuscles(glutemedius,minimusand the tensorfascia latae),aswellas theshoulderstabilisermuscles.

Set-up•Connect the two-strap suspension system to the anchor points, at about hipwidthapartorless,sothatthestrapsareabout12–18inoffoftheground.

•Sitonthefloorfacingthestrapsandplacebothfeetintoeachofthestraps.•Liebackonthefloor,androllontooneside,intoasideplankposition,withthehipsontheground.

•Movethebodycloserorfurtherfromtheanchorpointstoachievetheoptimallevelofintensity.

•Bracethecoreandliftthehipsofftheground,keepingthebodystraightandrigid,intoasideplankposition,withtheweightontheforearm.

Execution•Slowlylowerthehipstowardsthefloor,withoutrotatingthetorsoatall.

•Pausejustbeforethehipstouchthefloor,orwhenmaximalrangeofmotioninthefrontalplane.

•Contactthelateralcoretoliftthehipsbackuptothestartpositionandholdforafewseconds.

•Repeat for the prescribed number of repetitions or hold for a set period oftime.

• Focus on keeping the hips and shoulders aligned in the frontal planethroughouttheexercise.

Technicalconsiderations•Avoidtheshouldersorhipsrotatingduringtheexercise.•Avoidthelowerbackoverarching.• Move the feet closer to the anchor points, or beyond the anchor point todecreasetheintensity.

•Movethefeetfurtherawayfromtheanchorpointstoincreasetheintensity.• Support the body on the hand to increase the stability requirements at theshoulderandtomaketheexerciseharder.

•Variationsincludesideplankonly,singlelegsideplank(lowerorupperleg)orsideplankwithhipflexion.

Exercise10.31Rollout

Equipment

Stabilityball(variation:Lifelinepowerwheel)

Aims

Thisisasupplementaryexercisetoworktheanteriorcore,aswellasimprovingshoulderstability.

Set-up•Adoptakneelingpositiononthefloorwiththestabilityballinfrontofyou.•Resttheforearmsonthenearedgeofthestabilityball.•Inhaleandbracethecore.

Execution•Pushtheforearmsforwardrollingthestabilityballawayfromyou.•Pushthehipsforwardatthesamespeedastheforearms.•Brieflyholdthisendposition,thenpulltheelbowsbackandreturntothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Maintainanormallumbarcurvaturethroughout.•Keepthechestupandtheheadinline.•VariationsincludeperformingwithaLifelinepowerwheel(c).

Exercise10.32Jackknife

Equipment

Stabilityball(variation:Lifelinepowerwheel)

Aims

Thisisasupplementaryexercisetoworktheanteriorcore,aswellasimprovingshoulderstability.

Set-up

•Adoptakneelingpositiononthefloorwiththestabilityballinfrontofyou.•Putthechestonthestabilityballandrollforwardintoapress-upposition.•Thestabilityballshouldbepositionedundertheshins.•Inhaleandbracethecore.

Execution•Bringthekneesuptowardsthechest.•Maintainaneutralspineandkeepthehipsinthesameposition.•Brieflyholdthisendposition,thenpushthestabilityballbackandreturntothestartposition.

•Repeatfortheprescribednumberofrepetitions.

Technicalconsiderations•Maintainanormallumbarcurvaturethroughout.•Keepthechestupandtheheadinline.•VariationsincludeperformingwithaLifeLinepowerwheel(c).

Exercise10.33GroundconditioningpunchingonaPowerbag™

Equipment

Powerbag™

Aims

This is a supplementary exercise to develop ground conditioning to mimicgroundandpoundinMMA.

Set-up•AdoptakneelingpositiononthefloorontopofaPowerbag™.•PlaceonehandonthefloornexttothetopofthePowerbag™.•Bracethecore.

Execution•PerformpunchesontothePowerbag™withthesamehand.•Alternatesidesevery30seconds.•Repeatfortheprescribeddurationoftime.

Technicalconsiderations•Keepthechestupandtheheadinline.• Variations including alternating punches to the Powerbag™ (a) andalternatingpuncheswithonekneeonthePowerbag™(b).

Exercise10.34Undulatingtrainingwithropes

Equipment

Ropes

Aims

Thisisasupplementaryexercisetodevelopupperbodyanaerobicconditioningandtoworktheforearms,armsandshoulders.

Set-up•Setuptheconditioningropessothattheyareattachedtoananchorpoint.•Bracethecore.

Execution• Perform different types of undulating waves, including double waves,alternatingwaves,angledwavesandlateralwaves.

•Varythetypeofwavesevery30seconds.•Repeatfortheprescribeddurationoftime.

Technicalconsiderations•Keepthechestupandthespineneutral.•Trytomakethepatternofthewaveslookrhythmicalandequal,symmetricalonbothleftandright,waveafterwave.

•Integratetheupperandlowerbodyintothemovements.•Keepyourwristrelaxedbut‘connected’totherestofyourarmsforoptimaltechnique.

•Asthewavemovesaway,pullbackontheropetoacceleratethewaveallthewaytotheotherend.

•Variationsinclude–hooks,uppercuts,circlesinorout,judorotationthrows,waves with reverse lunges, waves with lateral lunges or get-up anyhowwaves.

SELF-MYOFASCIALRELEASE(SMFR)EXERCISES

Exercise10.35SMFR,tibialisanterior,proneposition

Equipment

Foamroller

Aims

Topromoterelaxationof theanterior tibialismusclebyapplying tensionusingthefoamroller,whichwillhelptoincreaseflexibilityandmobilityforfunctionalmovements.

Set-up•Positionyourselfproneonyourelbows,anterioraspectoflowerlegonroller,oppositelegbentforsupport.

•Iftolerable,crosslegstoincreasepressure.•Positiontherollerontheanteriortibialis(shinmuscle).• Press body down on roller to exert pressure, and lift opposite leg up toincreasefurther.

Execution•Activatethecore/glutesbybracingandsqueezing.•Rollupanddowntheshinmuscle,particularlytowardstheknee,keepingthekneelocked.

•Rotatethehipstoapplypressuretransversely.•Whenatenderspotisfound,stoprollingandholdonthispointuntilthepaindecreasesbyabout50–75percent.

•Gentlyinvertandevertthefoot,andreturnwhileholdingposition.•Whenreleased,continueto‘search’theanteriortibialisformoretenderspotsandrepeat.

Exercise10.36SMFR,gastrocnemius,supineposition

Equipment

Foamroller

Aims

To promote relaxation of the calfmuscle by applying tension using the foamroller, which will help to increase flexibility and mobility for functionalmovements.

Set-up•Sitonthefloorwithlegsstraightandcalvesontopoftheroller.•Ifcalvesareverytender,thenputbothlegsontherolleratthesametime,sidebyside.

•Iftolerable,crosslegstoincreasepressureonlowerleg.•Placehandsnext tohipsandpressbodyupthathipsareelevatedabovethegroundandmorepressureisexertedoncalf.

Execution•Rollupanddownthecalf,keepingthekneelocked.

•Rotatethehipstoapplypressureontothemedialandlateralareasofthecalf.•Whenatenderspotisfound,stoprollingandholdonthispointuntilthepaindecreasesbyabout50–75percent.

•Gentlydorsiflexandreturnwhileholdingposition.•Whenreleased,continueto‘search’thecalfformoretenderspotsandrepeat.

Exercise10.37SMFRperoneals,lateralposition

Equipment

Foamroller

Aims

Topromoterelaxationofthelaterallowerlegmusclebyapplyingtensionusingthefoamroller,whichwillhelptoincreaseflexibilityandmobilityforfunctionalmovements.

Set-up

PleasefollowthestepsforthegastrocnemiusvariationinExercise10.36

Execution•Performas for thegastrocnemiusvariationbut rollon the lateral lower leg,particularlytowardstheknee,keepingthekneelocked.

•Gentlyinvertandevertthefoot,andreturnwhileholdingposition.

Exercise10.38SMFRiliotibialband[ITB]

Equipment

Foamroller

Aims

To promote relaxation of the ITB by applying tension using the foam roller,whichwillhelptoincreaseflexibilityandmobilityforfunctionalmovements.

Set-up• Position yourself laterally on your elbows, lateral aspect of hip on roller,oppositelegbentforsupport.

•Iftolerable,crosslegstoincreasepressure.•PositiontherollerontheITB.• Press body down on roller to exert pressure, and lift opposite leg up toincreasepressure.

Execution•Activatethecore/glutesbybracingandsqueezing.•Rollupanddownthemuscle,particularlytowardsthekneeandhipbones.•Rotatethehipstoapplypressuretransversely.•Whenatenderspotisfound,stoprollingandholdonthispointuntilthepaindecreasesbyabout50–75percent.

•Gentlyliftanddroptheupperbody,andreturnwhileholdingposition.•Whenreleased,continueto‘search’theITBformoretenderspotsandrepeat.

Exercise10.39SMFRlatissimusdorsi

Equipment

Foamroller

Aims

Topromoterelaxationofthelatissimusdorsimusclebyapplyingtensionusingthefoamroller,whichwillhelptoincreaseflexibilityandmobilityforfunctionalmovements.

Set-up• Position yourself laterally on your elbow, roller positioned just lower thanarmpit,legbentforsupport.

•Iftolerable,liftarmtoincreasepressure.•Positiontherolleronthelatissimusdorsineartheinsertion.•Pressbodydownonrollertoexertpressure,andliftarmtoincreasepressure.

Execution•Activatethecore/glutesbybracingandsqueezing.•Rollupanddownthemuscle,particularlytowardstheinsertion,keepingthearmextended.

•Rotatetheshoulderstoapplypressuretransversely.•Whenatenderspotisfound,stoprollingandholdonthispointuntilthepaindecreasesbyabout50–75percent.

•Gentlyreachwiththearmwhileholdingposition.•Whenreleased,continueto‘search’formoretenderspotsandrepeat.

Exercise10.40SMFRadductors,proneposition

Equipment

Foamroller

Aims

To promote relaxation of the adductormuscles by applying tension using thefoamroller,whichwillhelptoincreaseflexibilityandmobility.

Set-up•Positionyourselfproneonyourelbows,legouttothesideandmedialaspectofthighonroller,oppositelegonfloor.

•Positiontherollerontheinnerthigh.•Pressbodydownonrollertoexertpressure.

Execution•Activatethecore/glutesbybracing/squeezing.•Rollupanddowntheadductormuscles.•Rotatethehipstoapplypressuretransversely.•Whenatenderspotisfound,stoprollingandholdonthispointuntilthepaindecreasesbyabout50–75percent.

•Gentlyflexandextendtheknee,andreturnwhileholdingposition.•Whenreleased,continueto‘search’formoretenderspotsandrepeat.

Exercise10.41SMFRthoracicextension,proneposition

Equipment

Foamroller

Aims

To promote mobility in the thoracic extensors of the spine for functionalmovements.

Set-up•Positionyourselfsupineovertheroller,legsbentforsupport.•Positiontherolleronthethoracicspine.• Press body down on roller to exert pressure. Activate the core/glutes bybracingtoprotectlumbararea.

•Supportheadwithhandsifmorecomfortable.

Execution•Rollupanddowntheroller,keepingthecoretight.•Whenatenderspotisfound,stoprollingandholdonthispointuntilthepaindecreasesbyabout50–75percent.

•Gentlyrotatethehead,andreturnwhileholdingposition.•Whenreleased,continueto‘search’thethoracicspineformoretenderspotsandrepeat.

11AppliedProgrammes

The guidelines, advice and information from all of the previous chapters nowneedstobesummarised,clarifiedandappliedintoavarietyofdifferenttrainingsessions andprogrammes, so that a trainerwill be able to correctly apply thisknowledge.Forsomepartsofdesigningatrainingprogramme,everyclientcanbetreatedinasimilarfashion,sincetheyareallhumansandthereforethehumanmovement patterns, limiting factors and assessments will all be the same.However, the goal of the individual, the starting fitness or strength levels, theresults of assessments and individual limiting factorswill vary fromperson toperson,andwouldthusrequireindividualisationoftheprogramme.Thischapterwill review the training principles, give guidelines and explanations on theoptimal training parameters, and then a number of examples of trainingprogrammes showing how to apply the information related to eachmovementpattern.

As explained in chapter1, exercise science is founded on the principles ofadaptation,overload,specificity,reversibility,acclimatisation,generalisationandindividuality.Alltrainingprogrammesshouldadheretotheseprinciplesinorderto successfully reach the goals of the individual. These principles should beadhered to when selecting the appropriate training variables for a givenindividual. It is then the correct selection and manipulation of the trainingvariablesthatwillensurethatoptimaladaptations(improvements)areachieved.

TRAININGVARIABLES

REPSANDINTENSITY

Theselectionofanappropriaterepetitionrangeisprobablythemostimportanttraining variable in resistance training programming.The repetition rangewillinfluenceothertrainingvariablessuchasthetempo,sets,restsandofcoursetheintensity.

Intensity and repetition range are intrinsically linked and inverselyproportional;astherepetitionrangedecreases,theintensityincreases.Repetitionmaximum(RM)infersthatthemaximumweightisliftedforthenumbergiven,i.e. a 6–8RMmeans that the chosen weight should cause the client to go toconcentric failure between the sixth and eighth repetition.Nomatterwhat thedesiredtrainingeffect,theclientmustgotofailureinordertoelicitthateffect.

Eachparticularrepetitionrangehasaspecifictrainingoutcome:

Table11.1Specifictrainingoutcomesofparticularrepetitionranges

Beginners have a low threshold for improvements in strength, and thus willrespondtoalowintensitywithhigherrepetitions.Usinghighintensityrepetitionranges and advanced training systems with beginners will cause chronicoverreachingandwilleventuallyleadtoovertraining.

Although strength endurance (12+ repetitions) is beneficial for preparationphasesoftraining,itisimportanttorealisethatthereisalotofevidencetoshowthat maximal strength is only achieved at or above 70 per cent of 1RM(McDonagh&Davies,1984).Someauthorshaveshownthatthisminimallevelmaybe60percent(CurrierandMann,1983),butthisismorelikelytoonlybewiththoserelativelynewtoresistancetraining.

Training doesn’t need to be the hardest session imaginable every session.Whenwesaythatmoreisbetter,wemeanmorethanthebodyisusedto,notthemost the body can handle or the most that can be squeezed into an hour’ssession.Againforoverloadtocauseadaptations,itonlyneedsbeabovewhatthebody is used to, not excessively above what it is used to. For example, eliteweightlifters use average loads of 75% ± 2% (Zatsiorsky, 1995), while liftsabove90%percentgenerallyrepresentedonlyabout5–13percentofthetotalannualvolume(Poliquin,2004).

Uselowerrepranges:•Withmusclegroupswithhigherpercentagesoffasttwitchfibres(suchasthebicepsbrachiiorthehamstrings).

• With athleteswith greater amounts of fast twitch fibres (such as thosegiftedforexplosiveandspeedsports).

•Forexerciseswithahighneurologicalorcoordinationdemand,suchastheOlympic lifts, modified lifts and pulls. With complex, multiple-jointexercises, suchas theOlympic lifts, excessive repetitionsmaybringaboutundesirablemotorlearningandtechnicalchanges(Poliquin,2004).WiththeOlympic lifts the majority of all sets are performed with 1-3 reps; in thesnatchonly1.8%ofsetsaredonewith3-4reps(Zatsiorsky,1995).

• For exercises with potential stabiliser fatigue, such as front and overheadsquats.Forassistantexercises to theOlympic lifts like these, thenumberofrepswouldbebetween1and10,withanaverageof3-6.Forsomeassistantexerciseslikethepowercleanorfrontsquat,excessiverepetitionswouldbecounter-productivesincesomeofthestabilisingmuscles,liketherhomboids,would fatigue quickly and cause changes in the technique.To prevent this,moststrengthcoacheskeeptherepetitionsonthelowside,around4-6,withtheseexercises.

•If theloadishigh(85-100%or1RM)orsupramaximal(upto130-140%of1RM),thenlowrepetitionrangesmustbeused.

•Asclientsorathletesadapttotherepetitionranges,theminimalthresholdtoelicitatrainingeffectwillgraduallyincrease,i.e.theminimalthresholdmaybe12reps(70%of1RM)forabeginner,whereas4yearslatertheywillneedtodo8repsorlessinordertohaveanyinfluenceonmaximalstrength.

•Withprogressiveresistancetools,suchaschainsandheavybands.

Importantconsiderationswithreps:

•Donotuselowreprangesandhighintensitiestoofrequentlyorovertrainingmayresult.

•Usemid rep ranges to cause a greater hormonal response and increases ingrowthhormone(HäkkinenandPakarinen,1993).

•Use higher rep rangeswithmuscle groupswith higher percentages of slowtwitch fibres, and with clients new to resistance training (as part of theirpreparationphases).

•Varyreprangesmorewithfast twitchathletesandmorefor theupperbodythanthelowerbody.

SETSANDVOLUME

Themanipulationofthenumberofsetswhenprogrammingisakeyparameterinthepursuitofstrength.Theuseofmultiplesetswillleadtohigherandquickergainsinstrength,andforeachtrainingeffectthereisanoptimalandupperlimittothenumberofsetsrequired.

Usemoresets:

• To elicit gains in size. Hypertrophy gains will be triggered by the greatervolumecausingincreasesintestosteroneandgrowthhormone(Kraemeretal,

1990).• For functional and relative strength. Functional and relative strength gainswithhighsetswillbegainedbybetterrecruitmentofthefasttwitchfibres.

• For athletes with greater percentages of fast twitch fibres, since a greaternumberofsetswillelicitmoreincreasesinstrength.

• If a programme has only a few specific exercises. At that pointmore setsshouldbeundertakenontheseexercisestofocusstrengthinparticularplanesorforparticularmovementpatterns.

•Iftherepsarekeptverylowbecauseoftheissueswithtechnicalchangesoralteredmotor learning. At that point the number of sets to elicit favorablechangeswillneedtobehigh.Ahighnumberofmultiplesetshelptodeveloptheskillofactivatingmusclefibresformaximaleffortswithsuchexplosiveexercisesasthesnatch.

Table11.2Guidelinesonprescriptionofsets

Uselesssets:

•Withexerciseswithlargerrepetitionranges.•Withexerciseswithlongertimeundertension,suchasifchainsareaddedtoabarbell,increasingtheconcentricphase.

•Insessionswithmoreexercises.•Withexercisesthataremoreneurologicallyormetabolicallydemanding(suchas a stiff leg dead lift on a step or power cleans), then the number of setsshouldbereducedslightlytotakethisintoaccount.

RESTANDRECOVERY

Thekey toselecting theappropriate restperiod iswhich traininggoal isbeingtargeted–thehighertheintensityandthelowertherepetitionrange,thelongertherestperiods.

Adequate rest periods will ensure that the energy system being targeted

recovers fully between sets. Relative strength training targets the anaerobicalactate (ATP-CP) system, which takes up to 4–5 minutes to completelyreplenish the stores of ATP (adenosine triphosphate) and CP (creatinephosphate).Italsoprimarilytargetstheneurologicalsystem,whichtakesmuchlonger to recover than the muscles being used. Many do not appreciate theimportanceoftheserestperiods,andassuchonlyallowafewminutesbetweensets.Thiswillcauseinadequaterestperiodsandthedesiredtrainingeffectontheneurologicalsystemwillnotbeachieved.

Importantconsiderationswithrest:

• Selection of the rest periodwill vary depending on the exercise. Exerciseswhichhavea longer rangeofmotion, that recruitmoremusclemassor areneurologicallymoredemandingwillrequirelongerrestperiodsforadequaterecovery.

•Selectionoftherestperiodwillvarydependingontheclientorathlete.Thelarger the athlete the longer the rest period will need to be (this may bebecauseofthedifferentfibremake-up).

•Asanadaptationoveraperiodoftime,foranyparticulartimeundertension,anathletemaywellrequirelesstimetorecoverbetweensets.

•Therestintervalcanbemanipulatedtoaffectthehormonalresponse.Keepingthe rest intervals shorterwill increase production of testosterone (Fry et al,1994)andgrowthhormone(Kraemeretal,1990).

Table11.3Guidelinesonprescriptionofrest

•Pairing antagonisticmuscle groups, such as push-pullmuscles in the upperbody,orupper-lowerbodypairscanallowforshorterrestperiodsandalargervolumeofworkforthesession.

•Intra-setrestperiodsof10–20secondsshouldnotnecessarilybechastisedandmayinfactfavourtherecruitmentofthehigherthresholdmotorunits.

•Takea recoveryweekoff fromtrainingapproximatelyevery12weeks,andperform active recovery activities such as tennis, golf, cycling, yoga,

swimming,etc.

TEMPO

Tempocanbedefinedasthespeedofmovementforanexerciseandvariationinthe tempo may be critical for prolonged strength development (Bührle andSchmidtbleicher,1981),particularlyforeliteathletesinpowersports.Therearea few different methods for showing the tempo; the following is the mostcomprehensive:

Example:

Frontsquat3sets6–8reps4.1.1.0120s

This fourdigitcode isused todescribe the tempofor thedifferentphasesofaresistance exercise: eccentric, isometric, concentric, isometric. Using theexampleofthefrontsquat,aclientwouldundertakethefollowingtempo:

•4 seconds for the eccentric phase (the controlling phase from the standingpositiontothebottomposition);

•1secondfortheisometricphase(thepauseinthebottomposition);• 1 second for the concentric phase (the exerting phase from the bottompositiontothestandingposition);

•0secondsfortheisometricphase(thepauseinthestandingposition).

Usingthisexampleeachrepetitionwouldtakeatotalof6secondstocomplete,whichbecomesveryimportantwhencalculatingthetimeundertensionforaset.If a trainer wishes to have their client undertake a phase as fast as possible(normally theconcentricphase) thenan ‘X’canbeused.So the tempofor thefrontsquatwithafastconcentricphasewouldbewrittenas4.1.X.0.

This system can cause some trainers or clients to get confused with mostpullingexercises, since they tend tobeginwith the concentricphase first.Thenumeralsystemdoesnotchangeforeachexercise,sincethiswouldcausemoreconfusion. No matter whether the exercise is executed with a concentric oreccentricphasefirst, it isalwayswrittenasEccentric.Isometric.Concentric.Isometric.

The speed of the movement determines a number of things, including theamountoftensiondeveloped,theuseofmechanicalenergy(suchasthestretch-shorteningcycle),andtheload(King,2000).Thisobviouslyhasimplicationsfor

the outcome of the training effect; utilising the mechanical properties of thestretch shortening cycle will elicit more neurological adaptations (for relativestrength and power), while increasing the muscular tension can elicit moremorphologicalchanges(forhypertrophy).

TIMEUNDERTENSION

The term ‘time under tension’ has been used by Ian King for decades anddescribes how long a muscle or group of muscles is under contractile stress.Time under tension, or TUT, is calculated by multiplying the number ofrepetitionsbythetempoortotaltimeforeachrepetition.Forexample,if6repsofthefrontsquatareperformedatatempoof4.1.1.0,thenthetotalTUTforthatsetwould be 6× 6 seconds, or 36 seconds.The following table describes thetrainingeffectelicitedfromdifferenttimesundertension:

Table11.4Thetrainingeffectelicitedfromdifferenttimesundertension(adaptedfromKing,2000)

It iscritical toknowthe totalTUTforaset,or thedesiredtrainingeffectmaynot be achieved. For example, a young bodybuilderwho races through his 10reps on the squat, at an estimated tempo of 1.0.1.0, will only take about 20secondstocompletetheset.Theybelievethattheyareatanidealreprangeforhypertrophy,butbecauseof the tempoused itwillelicitmorerelativestrengthgains.

Considerationswithtempoandtimeundertension•Thedesired trainingeffect shoulddictate the totalTUT.This shouldbe the

first and most important thing when selecting the repetitions and tempo.These training variables are obviously highly interconnected whenconsideringTUT.

•Selectionoftheeccentrictempowillvarydependingonthedesiredtrainingeffect.Forpreparationandhypertrophy training, theusual range isbetween3–6secondsfortheeccentricphase.Forfunctionalandrelativestrength,1–3secondsisused.Theeccentricdurationwillalsobeaffectedbytherangeofthe exercise, for example, it is easier and safer to undertake a 1 secondeccentricloweringonawristflexorexercisethanafrontsquatwithalargerrangeofmotion.Someexerciseswilldemandafasteccentricphase,suchastheOlympicliftsorapushpress.

• Selection of the mid-isometric tempo will vary depending on the desiredtrainingeffect.Ifmoremusculartensionisdesiredforhypertrophyingeffects,thentheisometricpauseshouldbeincreasedtoreducetheeffectofthestretchshortening cycle. Research shows that this should be up to 4 seconds toeliminatetheelasticenergyfromtheeccentricphase(Wilsonetal,1991).Forstrengthtrainingthisperiodshouldbebetween0–2secondsandshouldbe0secondsforpowertraining.

•Selectionoftheconcentrictempowillvarydependingonthedesiredtrainingeffect.Themajorityof trainingshouldbedonewithconcentric temposof1secondorless.Somewillsaythatthetimetakentocompleteaheavysquatdoes not correlate closely enoughwith a hip extension in sprinting or in avertical jump. This is true, however, it is more the brain’s intent thatdetermines the training effect, not the actual velocity of the bar (Poliquin,2004).Thusas longasyou try tomovethebarasfastaspossible, thiswillrecruitthedesiredfasttwitchfibres.

•Selectionoftheisometrictempowillvarydependingonthedesiredtrainingeffect. There is a strong argument for inclusion of intra-set pauses in abiomechanically advantageous position for the recruitment of fast twitchfibres.

•Ifthegoalismorehypertrophythanrelativestrength,thenthepausecanbeplaced in the disadvantageous position, such as the when the bar is at thechestduringthebenchpress.

•Variationsoftempocanbeachievedwithchainsorbands,whichwillincreasetheconcentrictimeundertension.

•For fast (signifiedby an ‘X’) tempos, it is critical that a basic thresholdofstrengthisachievedpriortocommencementofexplosivestrengthregimes.

EXERCISESELECTIONANDORDER

Certainequipmentandcertainexerciseswillbepredisposedtothedevelopmentofcertainfacetsofstrengthorhypertrophy,whileotherswillbemorebeneficialforthestimulationofmusclespindlesortheenhancementofankle,kneeandhipstability. Medicine balls, for example, only go up to about 10kg maximumweight, which means that they will be very poor for the enhancement ofmaximalstrengthbecausetheloadistoolight.However,ifyouwanttostimulatethe muscle spindles of the anterior core, then a dynamic lunge and overheadreachwithamedicineballismoresuitablethanthesamedrillwithabarbell.

There will always be a difference in what load can be used with a singlebarbell or a pair of dumbbells. Usually the average person would liftapproximately10percentmoreweightwhenusingabarbell.Thatisassumingthatthepersoniswellbalancedandtrainsoftenwithdumbbells.Therecanbeasmuch of a 40 per cent deficitwith thosewho only perform the stable barbellvariationsandneverdevelopthestabilityandproprioceptionwithdumbbells.

In relation to exercise order, usually any explosive, complex ormulti-jointexercises (suchas theOlympic lifts) shouldbeundertakenat thebeginningofthesession,afterawarm-upandprior to fatiguingassistant strengthexercises,suchassquats.Ifnoexplosiveexercisesarebeingperformed,thentheheavier,largerstrengthexercises,likethedeadliftorbenchpress,wouldcomefirstintheprogramme.

Asmentionedpreviously,pairingantagonisticmusclegroups, suchaspush-pullmusclesintheupperbody,orupper-lowerbodypairscanallowforshorterrestperiodsandalargervolumeofworkforthesession.Thisalsomayincreasethepotential loadused, as some researchhas shown thatmotorunit activationcanbeincreasedwhenprecededbyacontractionoftheantagonist.Forexample,performingheavyelbowflexion (bicepcurls), followedaftera restbya setofelbow extension (weighted dips), may increase the force developed by thetriceps,andthereforethepotentialloadusedforthatset.

Whenexercisesarewrittenaspartofaprogramme,thefollowingletter-numbersystemisused:

Example1

So, in this example, exercise 1 is super-setted with exercise 2. Exercise 1 isperformedfor10reps,then30seconds’rest,thenexercise2isperformedfor10reps, then 30 seconds’ rest, and then back to exercise 1. Each exercise isperformedforthreesetsintotal.

Example2

Inthisexample,exercise1isperformedfor10reps,then30seconds’rest,andthen it is performed again. This continues until all three sets have beencompleted,beforemovingontoexercise2.

PERIODISATION

Foreveryindividualthattrainswithweights,aperiodisedprogrammeshouldbedevelopedandfollowedinordertofocusthetrainingtowardsaparticulargoal,with time constraints, and to allow for scheduled periods of active recovery.Phasesoftrainingwouldinclude:

1.Generationpreparation

2.Specificpreparation

3.(Pre-competitive)b

4.(Competitive)*

5.TransitionAthleteornot,theindividualshouldstartwithaphaseofgeneralpreparation,

whichintermsofourfunctionaltrianglewouldprovidethefoundationsectiontoeachmovementpattern.Thiswouldinclude:

•Improvingconnectivetissuestrengthofrequiredmuscles•Improvingrequiredcorestabilityandcorestrength•Improvingagonist-antagoniststrengthbalance•Improvingagonist-synergiststrengthbalance•Improvingmuscularsystemtolerancetoload•Developingadequatemobility,byreleasingimmobilejointsormyofascialrestrictions

• Developing required proprioception to perform all facets ofmovementpattern

Once this baseline of movement pattern skill, strength and fitness has beendeveloped, maximal strength, size, power and endurance can be sought,depending on the specific requirements of the individual’s occupation, sport,daily lifeorgoals.Developingstrengthwill increase theheightof the triangle,whiletheabilitytodemonstratethisstrengthatspeed,orforlongperiods,willhelptoincreasethefunctionalrangeforthatmovementpattern(orthewidthofthetriangle).

When training to improve functional applied strength, an athletemay reachtarget strength levels more quickly if hypertrophy methods are used first,followedbystrengthtrainingmethods.Usingavarietyofdifferenthypertrophytrainingmethods to increase the cross-section of muscle fibres and anaerobicsubstrate storage (the fuels for anaerobic training) would be used inaccumulation phases, where the volume is manipulated as the priority. Thisphasewouldthenbefollowedbyanintensificationphase,wheretheintensityisthestimulusforadaptation,toenhancemotor-unitrecruitmentandfiringrate.Inthiswaymorphologicaladaptations(size)aresoughtfirst,beforethesegainsarethenappliedintothestimulationoffasttwitchfibres(highthresholdstimulation)with heavy, short duration, low rep sets of maximal effort. It is therefore themanipulationofthetrainingvariablestofocusmoreonvolumeorintensitythatwill help to avoid plateaus, where adaptations or gains are minimal or non-existent.

During the accumulation or intensification phases of specific preparationtraining,thefollowinggoalsshouldbesought:

Accumulation•Continuationofstructuralstrengthbalance•Increasecross-sectionalareaofthemuscle

•Increasedensityofmusclefibresperunitcross-sectionalarea•Acclimatisebodytohigherloadsandvolumefrompreparationphases•Maintenanceofjointmobility• Adjustment of nutritional intake, lifestyle and dietary supplements tomaximisetraining

Intensification•Continuationofstructuralstrengthbalance•Maintaincross-sectionalareaofthemuscle•Increasenumberofmusclefibrescontractingsimultaneously•Increaserateofcontractionofmusclefibres•Efficiencyofsynchronisationoffiringofthemusclefibres•Maintenanceofjointmobility• Adjustment of nutritional intake, lifestyle and dietary supplements tomaximisetraininggainsandpromoterecoverybetweensessions

FUNCTIONALTRAININGPROGRAMMING

Over-utilisation of fixed planemachines and the range ofmotion required fortheseexercisesdecreasestheneedforthesestabilising,synergisticmusclestobeactivated, thus causing an agonist-synergist muscle imbalance to develop.Training with barbells, dumbbells, kettlebells, Powerbags™ and otherfreeweights, insteadofover-relianceonfixedpathmachines,willallowforthedevelopmentof the small synergisticmuscles, suchas the rotatorcufforcore,thatalsoneedtobestrengthened.Fixedpathmachines,suchasthelegextensionorlegcurl,arebestusedasacomplementtosquatorliftexercisestotrainthequadriceps or hamstrings in an isolation drill to increase the overload on aspecificmuscle.

Thefollowingprogrammeswillhopefullyprovideideasonhowbesttoapplythe information in previous chapters on each movement pattern, intocomprehensive functional training programmes for a variety of individuals.These programmes are by no means a be-all-and-end-all, but merely help toshowhowtheprinciplesdiscussedcanbepracticallyapplied.

SQUATPATTERNOVERVIEW

Thefoundationofthesquatpatternistobeabletoperformbodyweightversions

ofthesquat,overheadsquat,splitstance,lungeandpistolsquatwithgoodformandthroughafullrangeofmotion.

Anyofthelistedlimitingfactors(seehere)shouldbeidentifiedandcorrectedpriortothecommencementofheavystrengthtrainingormoreproprioceptivelychallengingunstableorhighvelocityexercises.Formostindividualsthiswouldinclude mobilising the foot, ankle and hips, developing stability with VastusMedialis Obliquus (VMO) strengthening, and glute activation. The overheadsquatiscommonlyusedasthemostcomprehensivemobilitytestforthispattern,and should be supplemented with assessments for tight hip external rotators,limitedbigtoedorsiflexion,ankledorsiflexionandhipflexors.Thesciaticnervetest,explainedinchapter5,canalsobeapplied.Adhesionsorrestrictionsinthemyofascial of the plantarfascia, calves, hamstrings, adductors, iliotibial band(ITB)ortensorfascialatae(TFL)canlimitrangeofmotionaswell.

Thetwobestexercisestobuildfunctionalappliedstrengthinthismovementpattern are the barbell back squat and front squat. These should form thefoundation of the strength exercises, and can be varied slightly for continuedimprovements bymanipulating the stance (normal, narrow,wide, heels raised,etc.),withprogressiveresistance(chainsorthickbands),orbymanipulatingthereprange, tempo, recoveryperiodorvolume.When thesecease toprovide themeans for squat improvement, then unconventional methods such as heavyfarmer’swalks or super yokewalks, velocity trainingwith power snatches orplyometricsmayhelptoovercometheplateau.

Inadditionto theheavy,stableexercisesforfunctionalappliedstrength, thefunctionalrangeofthesquatpatternshouldalsolooktobeimprovedupon.Thiscanbeaccomplishedusingexercises like thesplit stancesquat (flat, front footraisedorBulgarian),thelunge(sagittal,lateral,crossover),singlelegsquat(suchasweightedpistolsquats)andstep-ups(sagittal, lateral,crossover).Oncetheseless stable exercises have been mastered, speed can then be applied forcontinued benefits with plyometrics. Parallel stance squats can be progressedintosquatjumps;splitsquatsandlungesintosplitstanceplyometricjumps;step-upsintoboxdrives;andpistolsquatsintohops.

It is very important that sufficient lower body strength and stability isdevelopedbeforeprogressingtoadvancedformsoftraining,suchasplyometricsorOlympicweightlifting.Plyometricssuchasjumps,bounds,hops,boxdrivesanddepthjumpsrequirestabilityattheankle,kneeandhipandvaryinglevelsofstrengthdependontheexercise.Forexample,toperformahighdepthjumpanindividual should be able to squat 1.5 times their bodyweight. This woulddemonstrate that theypossess sufficient eccentric strength to control a landing

from that height and still use the energy for the subsequent jump as elasticenergy.

Supplement these knee-dominant movements with exercises to work theerector spinae and hamstrings. Weakness in the back and hamstrings arecommonlimitingfactors,andadditionalstrengtheningworkcanhelptoimprovesquat function. Improving the hamstring:quad strength ratio has a massiveimpactonkneestability,andhowmuchloadthebodywillallowtobeliftedinthis pattern. Exercises such as the bodyweight razor curl, stability ball orsuspensionsystemlegcurlandthelegcurlmachines(seated,standingorprone)will help to apply additional overload to the hamstrings if required. Goodmornings, deadlifts and reverse hyperextensions can be used to improve thestrengthoftheposteriorcoremuscles.Inadditiontothis,supplementaryisolatedknee extension exercises, such as the seated leg extension, can be performed.UsuallyitmaybepreferabletooverloadtheVMObyrotatingthelegoutwards,as themajority of individualswill have poorVMO activation and subsequentkneestability.

Isolatedcalf trainingcanalsobeperformed toassistwith thesquatpattern,including seatedand standingvariations towork the soleusandgastrocnemiusrespectively.Stretchtheantagonistmusclesbeforeandbetweensetsforoptimalagonist recruitment. In this case the hamstrings should be statically stretchedbetween each set of squats, step-ups or any other squat pattern drill orsupplementaryquadricepsdrill.

Exercises such as parallel stance squats on top of a stability ball, or otherunstable surfaces, should be avoided since itwill have very little carryover tofunctionalcapabilitiesandmay in fact teachalteredbiomechanicsof the squatpattern.

Basedupon theSiff calculationsofweightliftingnorms (Sevilla, 2004), thefollowingcomparisonscanbeappliedtothesquatpatternstrengthratiosandtootherpatterns:

•Foroptimalbalance, thebarbell frontsquatshouldbeapproximately86percentofthebarbellbacksquat(comparing1RMto1RMupto5RMto5RM).

•Foroptimalbalance,thebarbellfrontsquatshouldbeapproximately137percentofthebarbellpowercleanscore.

•Foroptimalbalance,thebarbellbacksquatshouldbeapproximately198percentofthebarbellpowersnatchscore.

Examplesquatprogrammes

What follows are a selection of squat programmes to improve variousfunctions.

Key:

LHS=lefthandside

RHS=righthandside

BB=barbell

DB=dumbbells

OH=overhead

SS=suspensionsystem(MiloKit,JungleGymXT)

PB=Powerbag™

(M)=Machine

Squatprogrammetoimprovekneeandhipextensionfunction

Squatpattern6-12-25or6-12-30protocol

This involves performing 6 reps of a heavier exercise, 12 reps of amoderateweight exercise and 25 or 30 reps of a light exercise. All 3 exercises areperformedconsecutivelywith10stomovebetweenexercises.

ExampleOlympicweightliftingsquatsession

Hypertrophysquatsession–Germanvolumetraining

Functionalstrengthsquatsession–mechanicaladvantagedropset

LIFTPATTERNOVERVIEW

Assess correct proprioception and techniquewith bodyweight deadlifts, or hiphinges.Thiswillhighlightanyclientthatcannotdistinguishbetweenhipflexionandspinalflexion.Focusontiltingthepelvisforwardasthetorsoleansforwardto ensure an optimal spinal position is maintained. Check for sciatic nerve

restrictions, which will inhibit normal range of motion and posterior chainfunction.Adhesionsorrestrictionsinthemyofascialoftheplantarfascia,calves,hamstrings or erector spinae can limit range of motion as well. Assess foroptimal strength endurance in the spinal erectors using the back extensionendurancetest;apoorscoreinthistestwilllikelyshowupaspoorapplicationorperformanceinthismovementpattern.

Use the split grip bent leg deadlift as the key exercise to improve liftingstrength.Thisgriplimitsrotationofthebarandwillallowthemaximumloadtobe lifted. Ensure you change sides (which hand is pronated and which issupinated) between sets. Working more sets on your weaker preference cancorrectbilateral strengthdifferencesandhelpyou liftmoreweight in the longrun.

Usethefatgripdeadlift,thesnatchgripdeadliftandanysinglehandbarbelldeadlift variations to improve grip strength, a common limiting factor for thismovementpattern.Try toavoidusingstrapswhen liftingas thesemayhelp tolift more weight in the session, but over sustained periods may lead to anagonist-fixator strength imbalance developing.As a strength target to aim for,the deadlift 1RM should be approximately 144 per cent of the bench press inachievingalower-upperbodystrengthbalance.

The step and reach exercise can be performedwith bodyweight only, withdumbbells, amedicine ball, Powerbag™, sandbag or cables. It is an excellentway of eccentrically loading the hamstrings and glutes in a lifting pattern tostimulate themuscle spindles for increasedactivation.The load shouldalwaysbe kept light, to maintain the quick tempo, and this exercise is suitable foraddingsomemulti-planarmotion,suchasreachingtothemedialorlateralsides.

Use the vintage dumbbell swing, barbell power cleans and barbell powersnatches as drills to apply this strength at speed to develop speed-strength.Heavierloadscanbeusedwiththetwohandpowercleansandpowersnatches,and are preferred by many strength and conditioning coaches. The vintagedumbbell swing is a unilateral exercise, so is great for improving bilateraldifferencesandforgripoverload,buttheloadontheposteriorchainwillbeless.

Use the kettlebell swings (one or two hand) to apply the posterior chainstrength into strength-endurance or power-endurance. Gradually increase thedurationofthesets,andalwaysprecedewithaphaseofstrengthdevelopment.Powerbag™orsandbagliftingdrills,suchasthelifttoshoulderortheswingstoshoulder,willprovideamethodofoverloadingtheliftpatternmusclesandgripmuscles, with an object that is more difficult to hold and lift than a barbell,kettlebellordumbbell.Thesetoolsalsoallowsomerotationtobeaddedtothis

pattern,withdiagonaldeadlifts,diagonalhighpulls,diagonalcleansordiagonalsnatches.Keeptheloadlighterforthesevariations,thanthemorestablesagittalplanevariations.

Supplement thishipextensionmovementwithexercises towork theerectorspinae, hamstrings, calves and glutes. Exercises such as the bodyweight razorcurl, stability ball or suspension system leg curl, leg curl machines (seated,standing or prone), calf raises and superman will help to apply additionaloverload to these areas if required. Be aware of medial-lateral strengthdifferences in the hamstrings and use variations of some of these drills tooverload the weaker side until balanced. Dorsiflexing the ankle on leg curlexercises will increase the overload on the knee flexors (hamstrings), byreducingtheinvolvementofthegastrocnemius,whichcanalsoflexthekneeaswell as plantarflexing the ankle. If this is too hard, then build up to it byperformingtheconcentricphasewiththeankleplantarflexed,andtheeccentricphase with the ankle dorsiflexed. The body is stronger eccentrically, and canlowertheload,evenifitstrugglestoliftthesameloadwithoutcramping.

Stretch the antagonist before and between sets for optimal agonistrecruitment. In this case the quadriceps and hip flexors should be staticallystretched(suchaswiththesplitkneelingstabilityballhipflexorstretch)betweeneach set of deadlifts, leg curls or any other hip extension or supplementaryhamstringdrill.

Additional work can be performed on the scapula muscles (rhomboids,trapezius)forstrengthandstabilityduringlifting,andalsoonthegripmuscles.Fatgripliftingtoimprovestrength,wristflexionandextensionworktoimproveisolatedstrengthandfatgripcarryingexercises,suchasthefarmer’swalk,willalsohelptoimprovegripfunctionforlifting.

Include eccentric training on the hamstrings, such as Russian curls foroptimal strength development. They will respond best to strength trainingparameters,more than strength-endurance, andmethods of training thatwouldsuithamstringstrengthgainswouldinclude:

•Eccentrictrainingwith120–130percentof1RM•Progressiveresistancetrainingwithchainsandbands•Pre-andpost-exhaustionsets•Dropsets•Doubleandtriplesameagonistsupersets

Exampleliftprogrammes

Whatfollowsareaselectionofliftprogrammestoimprovevariousfunctions.

Key:

LHS=lefthandside

RHS=righthandside

BB=barbell

DB=dumbbells

OH=overhead

SS=suspensionsystem(MiloKit,JungleGymXT)

PB=Powerbag™

(M)=Machine

SLDL=stifflegDeadLift

Liftprogrammetoimprovehamstringfunction

Liftpattern–6-12-30protocol

Olympicweightliftingliftsession

Relativestrengthliftsession–clustertrainingThissysteminvolvescompletingmorerepetitionsatahighintensity,thanwouldnormallybecompleted.Usinga3RMintensityandcompleting6setswouldnormallygiveatotalof18reps@90percent.Clustertrainingwillmeanundertaking25repsat90percent,leadingtoagreatertimeundertensionforthefasttwitchfibres.Thisisaccomplishedbycompleting5setsof5intermittentrepetitions.

Otherconsiderations

Based upon the Siff calculations of weightlifting norms (Sevilla, 2004), thefollowing comparisons can be applied to the lift pattern strength ratios and toother patterns: For optimal balance the barbell power clean should beapproximately 70–79 per cent of the barbell power snatch score. The powerclean represents more the strength-speed end of the power spectrum for theOlympic lifts,while the power snatch representsmore the speed-strength end.The balance of these exercises should help a trainer to realise whether theindividualneedsstrengthworkorspeedwork.

PRESSPATTERNOVERVIEW

Assessshouldermobilityandscapulo-humeral functionbeforeembarkingonapresspatterntrainingprogramme.Limitedmobilityinshoulderrotationwillbeindicativeofadhesionswithintherotatorcuff,ormedial-lateralexternalstrengthimbalances that will affect the ability to efficiently press vertically andhorizontally.Ensureadequatestrengthbalanceofthepressingmusclesbytestingthe bench press, dips and overhead press exercises.Weakness in one of theseplanes (horizontal, vertical downwards, vertical upwards) or the associatedmuscleswilllimitoverallpressingability.Forexample,aweakoverheadpressmaybealimitingfactorforaplateauedbenchpress.Weaknessintheantagonistmuscles,suchasthoseresponsibleforexternalrotation,mayalsolimitpressingperformance. Limited thoracic mobility or a weak core may cause pain ordiscomfortwhenpressingoverheadandeachofthesefactorsshouldbeassessed.

The barbell bench press (biacromial grip), weighted dips and standingoverhead press (barbell/dumbbell) are the key exercises to improve functionalapplied strength in the various pressing planes. These should be varied overphasestoensurethatover-dominanceinacertainplane,orplateauingdoesnotoccur.Varying thegripwidth,usingdumbbells insteadofabarbellandaddingchains/thickbandswillhelptoprovideavariationofstimulus.

In addition, bodyweight drills, such as suspension system presses, press-upvariations,cablepressesandmedicineball/sandballthrowswillhelptointegratethecoremuscleswiththepressingmusclesatlowerintensities.Althoughnotaseffectiveatoverloadingtheagonistmuscles,theseexerciseshelptointegratetherestofthebodyandtoapplythepressmotionatspeed(medicineball/sandballthrows). Use cable pressing exercises to develop strength endurance and coreintegration, but themaximal load usually availablewith this exercise (withoutadditional stability) may be only 40 per cent of the subject’s bodyweight(Santana,Vera-Garcia&McGill,2007).

Overhead pressingwith twohands (barbell) and one hand (side press, bentpress, vintage press) have been a key test of pressing ability for well over acentury.Standingoverheadpressingrequireship,coreandshoulderstabilityandcanbeperformedwithavarietyofconventional (barbell,dumbbell,kettlebell)orunconventional(Powerbag™,sandbag)equipment.Thelateralcoreandhipsshouldbestrengthenedwithexerciseslikethesideplankandwindmillpriortoliftingheavyloadsinonehandabovethehead.Inordertoadequatelyloadtheagonists,thesurfaceshouldbestable(i.e.performedonthefloor)andnotonastability ball orBOSU. Functionally this vertical upwards patternwould havebeenperformedtoahighervolumethantheverticaldownwardspattern(dips),andthisshouldbereplicatedinamodernprogramme.

Inaddition,plyometricexercisessuchasthemedicineballchestpass,singlearm chest pass, or plyometric press-ups can help to convert the slow-speedstrength intopower.Thiscanalsobeaccomplishedwithheavyoverheaddrillssuchasthebarbellpushpressandjerk.

Isolationexercisestoworkontheagonistscanbeperformedincludingchestflies, and triceps extension (standing or supine) using cables, dumbbells andbars.Theseexercisesdoallowforagreateroverloadontheagonists,andshouldbeperformed inastableposition toallowforagreaterneuraldrive.Normallythesewillbeperformedbilaterallytoassistwithbalance.Becauseofthedegreeof pressing exercises undertakenwithinmost people’s programmes, additionalanterior deltoid exercises are probably not required, unless specifically forrehabilitationorspecificstrength.Manyindividualswillincludeadditionalsetsof front raises, which will only increase the anterior to posterior agonist-antagoniststrength imbalance.Tricepsstrengthcanbediminishedif thebicepsor brachialis has shortened, and become hypertonic because of the agonist-antagonistrelationshipbetweentheelbowflexorandextensors.

Supplementaryworkshouldalsobeundertakenontheretractorsandexternalrotatorstoensureanoptimalagonist-antagoniststrengthbalancetrainingandtopreventinternalrotationofthearmsandpotentialshoulderpain.Whentrainingtheexternalrotators,theinfraspinatusistrainedwiththearmabducted,whiletheteresminorispreferentiallyrecruitedwiththearmdown.Inrelationtohowtoprogrammebest towork thesemuscles,Kinakin (2004) recommends that ‘Allrotatorcuffexercisesshouldbedoneattheendoftheworkoutoronanoffday.This prevents fatigue of the small stabilising rotator cuff muscles, which areneeded when using the larger muscles, such as the pectorals or deltoids, forpressingmovements.’

Poliquin(2006),ontheotherhand,recommendscompletingasetofshoulderexternalrotatorworkinbetweeneverysetofchestworkinordertoachievetheoptimalvolumewithinasession,and toprioritise thisdevelopmentofstrength(rather than leaving these exercises to the end of the session when you arefatigued).He believes that using compound sets, an individualwill be able tobringthesizeandstrengthoftheshoulderexternalrotatorsinbalancewiththeagonistswithoutcompromisingthedevelopmentofchestmassorstrength.

Release work on the pectorals, medial shoulder rotators, lateral shoulderrotatorsandthoracicspineusingafoamroller,tennisballorbyatherapistwillhelptoensureoptimalrangeofmotionforpressing.Theelbowextensorscanbeoverloadedwithavarietyofbarbell,dumbbellandcableexercises–explainedlaterinthischapter.

Apressprogrammecouldbebrokendowninafewdifferentways:• Pure press session – including horizontal pressing, vertical pressingupwardsanddownwards.

•Horizontalpressingwithinonesessionandverticalpressingwithinanother.Theseareusuallypairedwiththecorrespondingpullpattern.

•Chestandtricepsforonesession(horizontalandverticaldownwardspress)andshouldersforanothersession(verticalupwardspress).

Bodybuilderswouldusuallyprefertofollowthelastmethod,sincethisfitsintotheircurrentmentalityoftrainingmusclegroups.Examplesofdifferentsessionswithinthesecategoriesareshownonthenextpage.

Key:

LHS=lefthandside

RHS=righthandside

BB=barbell

DB=dumbbells

AMRAP=Asmanyrepsaspossible

Examplepurepresssession

Examplehorizontalpress-pullsession

PULLPATTERNOVERVIEW

Assess shoulder mobility and scapulo-humeral function before undertaking apull pattern training programme.Limitedmobility in shoulder rotationwill beindicative of adhesions within the rotator cuff that will affect the ability toefficiently pull vertically and horizontally. Poor mobility will likely affectpostureduringpullingexercisesandcanpotentially stress thestructuresof theglenohumeral joint. For example,when performing a lat pull down, a lack ofexternalrotationwillcausetheindividualtohyperextendthroughthelowerbackto accommodate the range of motion. Back musculature imbalances can beassessed using a variety of exercises, such as an upright row, seated/standingrow, or lat pull down. Upper to lower trapezius muscle imbalances will becommonly seenas shouldergirdle elevationduring thepull.With ahorizontalpull there should not be any elevation occurring throughout the range.With avertical pull upwards there will be upper trapezius activation, but if this ispremature then thiswoulddemonstrate adysfunction.Withadownwardspull,suchaswithalatpulldownorpullup,theshouldersshouldstartinanelevatedposition prior to the commencement of the concentric phase. If the shouldersshrugduringthemidorendoftheconcentricphase,thenthiswoulddemonstrateamuscleimbalance.

Thepull-upcanbeusedtoassessanindividual’sbasiclevelofstrengthandpulling function. This may seem unrealistic, but every individual near theiroptimalbodymassshouldbeabletopulltheirownweightup.Mostindividuals,following a correct pulling preparation training programme, can gain therequired strength to perform a pullwithin 6–12weeks.Boyle (2004) believesthatmales shouldbeable toachieveaminimumof10–15 repsofbodyweightsupinatedgripchin-upsforathleticperformance,whilefemalesshouldperformaminimumof3–5reps.Poliquin(2006)believes thatanoptimalpull:pressratiocanbecalculatedusingthesupinatedgripchin-upandthebiacromialgripwidthbarbellbenchpress.Hestatesthatthechin-upshouldbe87percentoftheloadfor the bench press (weight calculated as bodyweight plus external load). Aslongastherepetitionmaxisthesame,theseexercisescanbecomparedwhetheritis1RM:1RMorasdownto6RM:6RM.Thepull-upshouldbetrainedwithavarietyofgrips,inordertosufficientlyworktherangeofmotorunitsofthebackandelbowflexormuscles.Itshouldinitiallybeperformedwithbodyweightonly,andthenadditionalweightcanbeaddedtoprovidetheoverloadwiththeuseofbeltsoravest.

TooverloadtheupwardpullingmusclestheOlympicliftsandmodifiedliftsshould be used. These include the barbell snatch, clean, power snatch, power

clean, high pulls, low pulls and power shrugs. These exercises allow forsignificant load tobeused,aswellas linking thepullingmuscles,with the liftmusclesandthecore.Dumbbellandkettlebellvariationsoftheseexercisescanalsobeused,buttheloadwillbesignificantlylowerthanthemorestablebarbellvariation.

Use cable pulling exercises (horizontal and upwards), suspension systemexercisestodevelopstrengthenduranceandcoreintegration,astheseexercises(like their pressing counterparts) will be limited by stabilisation ability of thebody. As such the actually load on the agonistsmay not be as great asmorestable exercise variations, but the connection and activation of accessory andstabilisingmuscleswilllikelybegreater.

Weakness in theupper trapeziusmuscleswill show itself as theheadbeingheld forward of the thoracic cage (Kinakin, 2004), while a weak middle andlowertrapeziusandrhomboidswillpresentasanelevatedandprotractedscapulaand a kyphotic position in the torso. Aweak latissiumus dorsi will allow theshoulder toelevateandmoveanteriorly ina standingposture (Kinakin,2004).The upper trapezius can be trainedwith upwards pulling or diagonal upwardspullingexercises,suchastheuprightroworhighpulls.Theycanalsobeisolatedwith shrugging exercises. Shrugs are commonly performedwith a barbell andthe armsholding thebarwith a pronatedgrip.This has the impact of causinginternal rotationat theshoulder,andwillcause torsionandshearforceson theacromioclavicular and sternoclavicular joints.Dropping the chinduring shrugsplacesmorestressonthecervicalvertebraewhentheneckisflexed.Theshrugisbestperformedwithweightsheldby the sideof thebody toensureoptimalposture,andminimalstressonthejoints.Thiscanbeperformedwithdumbbells,cables,barbellsoranyotherloadthatcanbeheldinonehand.Theloadshouldbe sufficiently heavy as to initiate an overload of thesemuscles, and the loadusedforshrugs iscommonlyquitehigh.Poliquin(2010)suggests that thebestoption is touseabarbellheld inonehand, so that there isnodraggingof theweight against the bodywhen lifted, to increase the range ofmotion, and forgreateractivationoftheinfraspinatusandteresminor.Thiscanalsobeachievedusingasinglecableandmovingslightlyawayfromthecolumn.Thesinglehandbarbellshrugwillalsobeexcellent for improvinggripstrengthandendurance,dependingontheloadandtimeundertensionselectedfortheset.

Just aswith the lift pattern, poor grip strength is probably one of themostcommonlimitingfactorsforthepullpattern.Manyindividualswillfindthatitistheirgrip,whichfailswhentheyareperformingpull-ups.Theyareeitherunabletoholdtheirweight(gripstrength)ortoholdontothebarforthedurationofthe

set(gripendurance).Thisisfurtherworsenedasthebardiameterincreases,suchas fat grip pull-ups. Performing grip-emphasised pulling exercises, such as fatgrip dumbbell rows, fat grip pull-ups and supine pull-ups, and supplementaryforearmandgripdrillswillhelptocorrectthisdeficit.

Supplement this movement pattern with exercises to work the retractors,elevators and depressors of the scapula. Exercises such as the stability ballsuperman, shrugs, and reverse flies will help to apply additional overload tothese areas if required.Theelbow flexors canbeoverloadedwith avarietyofbarbell,dumbbellandcableexercises–explainedlaterinthischapter.

Anexamplepullprogrammecouldbebrokendowninafewdifferentways:

• Purepullsession–includinghorizontalpulling,verticalpullingupwardsanddownwards.

• Horizontalpullingwithinonesessionandverticalpullingwithinanother.Theseareusuallypairedwiththecorrespondingpresspattern.

•Backandbicepsforonesession(horizontalandverticaldownwardspull)and upper back and shoulders for another session (vertical upwards pull,usuallyaspartofanOlympicliftingsession).

Examples of different sessions within these categories are shown on the nextpage.

Key:

LHS=lefthandside

RHS=righthandside

BB=barbell

DB=dumbbells

AMRAP=Asmanyrepsaspossible

Examplepurepullsession

Examplehorizontalpress-pullsession

Advancedpullsession–drop/extendedsets

Once an individual can perform at least 12 supinated grip pull ups, or canperform 6–8 pull-ups with at least 10 per cent of their bodyweight, then thefollowingtypesofpull-upoverloadsessioncanbeapplied:

Sessions1–6:Biomechanicalextendedset

Sessions7–12:Gripextendedset

Pull sessions can be performed with supplementary exercises for the elbowflexors (sets completed post-pull, so as not to pre-fatigue) or with elbowextensors (triceps). The reasoning behind performing elbow extensor workwould be to allow these muscles to be trained when fresh, so that a greateroverloadcanbeappliedtotheseexercises.Forexample:

ExamplesessionA

ExamplesessionB

ROTATIONANDSMASHOVERVIEW

The rotation and smash patterns should not be trained as completely separatesessions,asthesemusclesdonotrequireasmuchvolumeoftrainingasthelift,squat,pressorpullmuscles.Asmentioned in the introductionchapter, ‘notallmovementpatternsarecreatedequal’,andthiswouldbeanexampleofthat.Itisimportantthatthesemusclesandmovementsaretrained,buttoapplythesamevolumewouldleadtoovertraining.

Fortherotationandsmashpatternsensureadequatehipmobilityandthoracicmobility through stretching, self-myofascial release (SMFR) and treatments.Areastofocusonwillbethehiprotators,hipflexorsandthelaterallinemuscles(tensorfascialataeandiliotibialband).Thoracicmobilitycanbeimprovedwithfoamrollerandtennisballexercises,andwillbelinkedtorestrictionswiththerotatorcuffaswell.

Theupwardsrotationmovementwillbetrainedaspartoftheliftpattern,byadding a rotation to it, such as a Powerbag™ or sandbag lift with rotation.Kettlebell diagonal snatches and reversewoodchops (cable or freeweight)willalsohelptoworkthismovementpatternwiththetrainingprogramme.

Thehorizontal rotation is thepure rotationmovement,and it shouldalwaysbeincludedwithintheprogramme,bothaspartofpreparatorytrainingtoensureadequate core stability and tomaintain it.Manyweightlifterswill show greatstrengthinthesagittalplane,butbecausethesnatch,cleanandjerk,onlyreallydevelop strength in this plane, injuries can occur when the individual has torotate. Including rotation exercisesmay not increase the performance in theselifts, but it will stop the athlete becoming injured, which in itself will limitperformance. Cable rotations are the purest method of training the horizontalrotation, since the load will pull along the correct vector, and will not benegativelyinfluencedbygravityasfreeweighthorizontalexerciseswillbe.

The downwards rotation movement is a combination of the rotation andsmashpatternandcanbetrainedbydiagonallycurlingthebody,suchasacablejudothrow,abandwoodchoporamedicineballwoodchopthrow.

To train the smash pattern a variety of drills can be used to train different

properties. Exercises that load the spinal flexors at a fast velocity, such assuspensionsystemlungewithoverheadreach,willstimulatethemusclespindleshelpingtoincreaseactivationofthemuscle.Proneplankexercisevariationswillimprove the stabilityof the smashpatternmuscles,whichwill be required foroverhead pressing activities,while hammer slams on a tyre, or sandbag slamsontothefloorwillhelptodevelopballisticstrength.Thesmashpatternmusclescan be trained with slower heavier drills, such as loaded crunches, but theseshouldonlyformasmallpartofthesmashpatternexercisesincludedwithinanannualprogramme.

Theseexercisesarecommonlyperformedattheendofalift,squat,pressorpull session, as the loaded used are much lighter and pre-fatiguing the coremuscleswouldhaveanegativeimpactontheperformanceoftheseexercises.Inpreparatory sessions, there can be a rotational or smash emphasis in order todevelopcorestrengthandstability,priortothecommencementofheavier,morespecificphasesoftraining.Anexampleofsuchasessionwouldbe:

Key:

LHS=lefthandside

RHS=righthandside

BB=barbell

DB=dumbbells

AMRAP=asmanyrepsaspossible

SS=suspensionsystem

OH=overhead

PB=Powerbag™

Rotation-smashemphasiswholebodysession

Thissessionprovidesasolidcoreemphasisbyworkingtheposteriorcoreonthesupinepull-ups,thelateralcorewithsinglearmoverheadpresses,therotationalcorewith the reversewoodchopandcablepress, and thecore flexorswith thesandbagslams.

GAITANDLOCOMOTIONANDMOVING-CARRYINGLOADOVERVIEW

Itisimportantthatanystructuralorbiomechanicalissuesareassessedusinggaitanalysis and lift analysis or any other appropriate tests. These will help toidentify areas that will be overloaded when running or swimming for longperiods, or when moving under load. If these dysfunctions are not corrected,thenstressonthejointstructuresorsofttissuewillresultwhentheintensityorvolumeoftrainingisincreased.

To work the full spectrum of the gait and locomotion movement pattern,walking,jogging,running,swimmingandcrawlingdrillsshouldbeencouraged.When running, speed is critical, specific drills to improve acceleration,deceleration,agilityandmaximalspeedcanbetrainedusingtoolssuchascones,hurdles,bandsandladders.

Themovingandcarryingloadmovementpatternincludescarryingloadsonthe shoulders, the chest, above the head, in the hands, dragging and pushingheavierloads,andmovingloadfromthefloortoastandingposition.Alloftheseshould be trained in different phases of training, to ensure well-roundeddevelopmentandnogapsoccurinthespectrumoffunctionalrange.

Toworkthepatternofmovingloadfromthefloor,exercisesliketheTurkishget-up,get-upanyhowandsit-upget-uparemostappropriate,andcanbetrainedwith fit bars, barbells, kettlebells, dumbbells, Powerbags™ or sandbags.Exercises using the tyre or sled for dragging, backwards dragging, sidewaysdraggingorpushingwillnotonlyworkthemuscularsystem,butwillprovideagreatoverloadforthecardiovascularsystemaswell.

When deciding the number of reps, distance or time, itwill depend on thegoaloftheindividual:

•Relativestrength/anaerobicalactatepower1–10sTUT•Relativestrength/anaerobicalactatecapacity11–20sTUT•Functionalstrength/anaerobiclactatepower20–40sTUT•Functionalstrength/anaerobiclactatecapacity41–70sTUT

These can also be combined with carrying drills such as the farmer’s walk,whichwillimprovegripstrengthandendurance,anklestabilityandcorestabilityaswellasthemainmusclesworked,andthestressonthecardiovascularsystem.Sessionsusually lastbetween40–60minutes (including thewarmupandcooldown),withsomeexamplesgivenbelow:

Moving-carryingload–strongmansession

Moving-carryingload–strongmancircuitsession

Thissessioncouldbeincorporatedwithinaweeklyprogrammeasfollows:

Weeklyprogrammeformoving-carryingloadsession

ARMTRAINING

Increasesinthesizeofaperson’sarmswillberelatedtoconcurrentincreasesinlean bodymass.Many individuals that strive to achieve larger, stronger armsstruggle because a limiting factor could be the overall lean body mass. Thereason is the body will not allow you to develop 20in arms, while having askinnybody,justlikeitwouldnotallowyoutodevelopbodybuilderlegswithawaif-like upper torso. Poliquin (2010) estimates about a gain of 15lbs of leanbodymassperinchincreaseinthesizeofthearms.

Training legs with the squat, lift and moving-carrying load movementpatterns will assist in helping to gain size on the arms, while obviously alsoimproving your functional capabilities. Poliquin (2010) states that he believesthethreebestexercisesfortheelbowextensorsare:

1.Dips

2.Closegripbenchpress

3.Lyingtricepsextension

Andthebestthreeexercisesfortheelbowflexors:

1.Scottcurls(akapreachercurls)

2.Inclineddumbbellcurls

3.Standingreversecurls

Bicepsandforearm

Different bicep exercises, grips, positions and equipment should be used toadequately cover andoverload all of the rangesof the flexionmovement, andrecruitthedifferentmotorpoolsofthebiceps:

•Barbellsshouldbeusedwithelbowflexionastheyallowthegreatestloadstobeused.

•Dumbbellscanbeusedtoallowsemi-supinatedgripandtoallowsupinationduring the elbow flexion. This should occur at or before 90 degrees offlexion.

•Thepreacherorscottcurloverloadsthebeginningrange,thestandingcurlthemiddlerangeandtheconcentrationcurltheendrange.

•Standingbarbellanddumbbellcurlswilltrainthebrachialisandshortheadofthebiceps.

•Seatedinclineddumbbellcurlswilltrainthelongheadofthebiceps.•ReversecurlswithEZbarordumbbellhammercurlswillincreasethestressonthebrachialismuscle.

• Pronated or semi-pronated grip increases stress on brachioradialis andbrachialis.

•Thebrachioradialisisresponsibleforflexionattheelbowinasemi-supinatedgripposition,suchasinhammercurls,andismoreactiveatahighervelocitythanaslowtempo(Kinakin,2004),andthusitisbettertoprogrammeafastconcentricphase(signifiedbyan‘X’inthefour-digittempomethod)thanaslowone.

•Supinatedgrippull-upswork thebicepswellas theyarestrongerabove thehead.

•Aweakness in theelbowflexorsmaybedue to tight triceps(thusstaticallystretchbetweensetsofbiceps).

Aweak forearm isusually indicatedwith such symptomsas tennisorgolfer’selbow (lateral or medial epicondylitis respectively), and is usually due to thedevelopmentof adhesionswithin the forearmmuscles.These canbe correctedwith soft tissue release methods, such as rolfing or active release techniques(ART).

Totraintheforearmmuscles,workonthefollowingexercises/movements:

•Dumbbellhammercurls(willworkthebrachialisandbrachioradialis)•ReverseEZcurls(willworkthebrachioradialis)• Dumbbell wrist extension curls (to work the forearm extensors and ensureoptimalforearmagonist-antagoniststrengthbalance)

•Barbell/dumbbell/cablewristflexioncurls(toworktheforearmflexors).

Triceps

Different triceps exercises, grips, positions and equipment should be used toadequatelycoverandoverloadalloftherangesoftheextensionmovement,andrecruitthedifferentmotorpoolsofthetriceps:

•Barbellsshouldbeusedwithelbowextensionastheyallowthegreatestloadstobeused.

•Thetricepsisonemusclewiththreeheads–thelonghead,medialheadandlateralhead.

•Thelateralandlongheadexertminimalforcewithelbowextensionunlesstheloadisheavyandtheintensityhigh.

•Weaknessinthetricepsmaycausedifficultyinlockingoutwhenperformingthebenchpressordips.

• The close grip bench press and supine triceps extension are good forrecruitingthelongheadwithheavyloads(8RMorless).

• Heavy cable push-downs and dumbbell kick-backs will recruit the lateralhead.

•Dipsareanexcellentmethodofrecruitingthetriceps,sincetheloadthatcanbe generated by the triceps is greaterwhen the arm is below the shouldersthanabove.

This system involves tri-setting,or compounding threeexercises thatwork thesamemusclegroups,withminimalrestbetween.Thefirstandthirdexercisesarethe same exercise, which should be an isolation exercise, with the secondexercise being a compound exercise. This will produce a lot of lactate andsignificantoverloadfortheselectedmuscles.

Examplehypertrophysessionarm–doubletri-sets

Acknowledgements

Iwouldliketothankallofthosewhohavedirectlyandalsoindirectlyhelpedinthedevelopmentofthisbook.Foralloftheclients,athletesandstudentsIhaveworkedwithandtaughtoverthemanyyearsinthisindustry,thankyou,Ihavelearntalotfromyou–I’msureIhavelearntasmuchfromyouasIhavepassedon toothers. Iwouldalso like topayappreciation for allof thehardworkbySarahColeandtherestoftheteamatA&CBlackandforCharlotteCroftforherforesightincommissioningthisbook.

Thank you tomywork colleagues and friends, Leon,Marc andAlexwhohave provided me with valuable inspiration, both on the technical and thebusinessside.Itisstillmypleasuretoread,listenandwatchothercoacheslikethe late Mel Siff, Charles Poliquin and Anthony DiLuglio, who continue toinspireme.Iwouldliketothankmyfriendsandfamilyforalloftheircontinuedsupport,both through thehighsand lows– Iwouldnotbe theperson I amorhavereachedthesuccessesIhavewithoutyourinfluence.

And lastly Iwould like to thankJenny,my long termpartner, forallofherhardworkwiththisbook–reading,rereading,andeditingwhereneededandforencouragingmeduringthelongdaysandlatenightsofwriting,youarebothamuseandarock.

I hope you enjoy this book, and to help you implement the principles andexercises,equipment isavailablefromJordanFitness,www.jordanfitness.co.ukandadditionalresourcesareavailablefrommysite,www.allancollins.me.

Footnotes

aThiswasnotpartoftheoriginallist,butwasaddedlater(2004).

b Pre-competitive and competitive phases are listed in brackets because thesewouldnotbeapplicablefortheaverageclientwhodoesnotcompeteinsports.Forathletes,thiswouldalsovarygreatlydependingonwhethertheyarelookingtopeakforaparticularcompetition(WorldChampionshipsorOlympics)orforaseason(suchasinfootballandrugby).

cPerformedheelsraisedtoactivateVMOwithfulldepth,andassuminglimitedankledorsiflexion.

dPerformedwithfrontfootraisedonstepforVMOactivation.

ePerformedwithfeetturnedout.

fPerformedclosegripwithrotationgPerformedwithabiacromialgriphBarbell

iSomeheavyrock

jPerformedagainstapartnerkBarbell

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AcknowledgementsCoverphotograph©ShutterstockInsidephotographs©MikeHarrington,Gettyimages,Istockimagebank,CybexInternational,JordanFitnessandTheMendipPressLtdFordetailsaboutindividualphotocopyright,pleasecontactthepublisherDesignedbyJamesWatsonCommissionedbyCharlotteCroft

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