MAXIMIZING YOUR WORKOUTS ON THE ROAD OR AT HOME WITH LIMITED TIME/EQUIPMENT – THE VARIABLE LOADING AND BODY WEIGHT SYSTEM

In order to really maximize your training for yourself and/or your clients, having the structure is always the key.  The optimal structure can be centered around a number of aspects:

  • Medical disciplines to treat and evaluate pre/post
  • Facilities and equipment the can maximally facilitate individualized goals
  • High level trainers/coaches and/or training partners
  • Optimal time for preparation, rest periods, and post recovery
  • Nutrient Timing
  • Proper sleep, recovery, hydration, and stress-free personal environment

 

It is clear that one or more of the aforementioned aspects are just common parts of most people’s everyday lives and they will always compromise “optimal development.”  This is especially true for those that travel frequently, or just simply for those clients that have so many personal responsibilities with family and/or young kids that it might be logistically impossible to get to a facility with the necessary amenities and equipment. Planning for these logistical factors is always a good idea; as some development (even if it is “sub-optimal”) can be better then no development at all.  As long as trainers/coaches and the clients have a full understanding that this can’t be setup as a standard for people that are just too lazy to commit to what is optimal at least part time.  It is simply great sample general plans that can keep the development going during these types of tough situations.

 

From an athletic perspective, tennis is a great example.  There is no way that an elite tennis player can have a perfect plan on the road to different countries and absolutely ensure that there is a facility in close proximity that has all of the adequate equipment and services. Further, there is always a financial factor – some players can surely bring a “travel performance coach” on the road; some can’t.  In either case, the coach MUST plan for implementing a program when traveling with the client; OR give the client solid education and a program to take on the road. And this implementation must be planned for a “worst case” scenario.

 

From a general fitness perspective, the best trainers are not just the ones that can directly train a client adequately.  It’s the education of what to do in a “worst case” scenario if your client needs to travel, has an emergency, or has a logistical issue like family issues that inhibits the ability to attend sessions.

 

In any of the above scenarios, body weight training and band training is a great place to start. There are many different modes of training, but body weight and bands can usually be the best system to implement because of the ease of implementation with no “facility”.  It’s easy to travel with, it’s inexpensive, and the overall variety of exercise implementation can really facilitate a solid, scientifically based program.

 

EQUIPMENT

Sorinex Bands – Mini, Monster-Mini, Light, Medium, Heavy

 

EXERCISE DATABASE

Upper Press

  • Band SA Punch
  • Staggered Stance SA Band Punch
  • Rotate SA Band Punch
  • Variations
    • With Protract at end of Punch
    • Band DA Punch
    • Staggered Stance DA Punch

Upper Pull

  • Band SA Row
  • Angled Stance SA Row
  • Variations
    • High
    • Low
    • DA Row from varying positions and angles

Upper Auxiliary

  • Band Tricep Pushdown
  • Band OH Tricep Press
  • Variations
    • SA Tricep – varying angles
    • Reverse Grip Tricep – varying angles
    • Band Tricep Press – chin
    • Band Tricep Press – forehead
  • Band Bicep Curl
    • Band SA Bicep Curl
    • Band Hammer Curl
    • Band Wrist Flexion/Extension
  • Band Front Shoulder Raise
  • Band Side Shoulder Raise
  • Band Rear Shoulder Raise
  • Variations
    • Front V Raise
    • Front V-Y Raise
    • Side Raise – Shrug
    • Heavy Band Shrug

Lower Hip/Quad Dominant

  • Band DL Squat
  • Band Bulgarian Squat
  • Variations
    • DL Squat to OH Press
    • Lateral Walk to Squat

Lower Posterior Chain

  • Band Pull-Through
  • Band Seated DL Curl
  • Band Seated SL Curl
  • Body Weight Hip Bridge
  • Variations
    • Hip Bridge – Dorsiflexion or Plantarflexion
    • Hip Bridge – knees/feet in; knees/feet out; knees in/feet out; knees out/feet in

Lower Single Joint

  • Band Hip Flexion
  • Band Hip Extension
  • Band Hip Abduction
  • Band Hip Adduction
  • Variations
    • Band Hip Flexion w/ abduct or adduct force (angle the band)
    • Band Hip Extension w/ abduct or adduct force (angle the band)
    • Band Hip Abduction with flexion or extension force (angle the band)
    • Band Hip Adduction with flexion or extension force (angle the band)
  • Band Lateral Walk
    • Internal Rotate feet
    • External Rotate feet
    • Neutral feet
  • Standing Calf Raise

 

WORKOUTS

Using the listed workout scripts as general templates, it can be easy to construct an undulating periodization model.  This model should always be with the understanding that it should be unplanned.  This is especially true for athletes on the road.  If an athlete is on the road with heavy tournament play, the training should supplement practice and match play – not interfere with it.  It’s virtually impossible to perfectly plan the recovery from practice or an event.  The basic way to plan a workout script is to go off the “readiness to train” of an athlete. Simply how the athlete feels, soreness levels, energy levels, etc.  For advanced athletes with a better understanding of their body, or if athletes have access to Neuromuscular Therapists, it becomes a lot more detailed in terms of the actual appropriateness of the workout selection based on neural capacity and function.

 

Note that each workout has 2 complexes.  The “1” exercise is always immediately super-setted with the “2” exercise, then given rest period will take place (noted by “RI”, or rest interval, on the script).  The rest period can be a simple inactive recovery.  Or there can be a chosen “Corrective Exercise” chosen during the rest interval.  There are many sample corrective exercises listed on the script.  For example, on the MAX EFFORT scripts, a Double Leg Standing Calf Raise is listed as a sample exercise during the rest interval of the first complex.  Because the muscles involved in plantar flexion are such a crucial component of the gait pattern (especially from the complex an specific pronate to supinate action from absorbing to re-directing force), it can be a great chosen exercise during this rest interval that can assist with “correcting” dysfunctional gate patterns (of walking, or dynamic motion and changes of direction).  Note the progressive overload between the levels. If there is a specific inhibition that got activation from a therapist, a specific isolated exercise can be used to facilitate a progressive tolerance to force at that joint/muscle.  If there is no set pattern of specific evaluations, the listed exercises can be great choices – because they are globally seen as assisting with many general dysfunctions seen in many people – athletes and general fitness clients.

 

For simplicity purposes, all of the listed workout scripts were constructed with “full body” on each day. However, if there is a week where it is appropriate (based on response) that 3 or 4 days can be used, an upper body or lower body day can implemented using the same model.  So if an upper body day needs to be substituted for a full body day that is listed, both complexes can have a “1. Push  to  2. Pull” system, with a rest interval that contains a corrective.

 

Also note that some of the Rest Intervals contain  “Complex” instead of a corrective.  An example would be the VOLUME day.  Instead of focusing on an exercise assisting with the force at a specific or a general dysfunction, this is an exercise that completes the overall complex.  Hence, the VOLUME day is an intense continuous workout with little to no rest.

 

As with anything in Sports Performance or General Fitness, it’s still a good idea to planbased on the predicted response – but always CHANGE THE PLAN based on the actual response. With these points in mind, these examples could be appropriate periodization models for an elite athlete on the road, or a general fitness client that needs a good “home workout” for a period of time:

 

 

 

Three Key Aspects For Training Elite HS Baseball Athletes

Ø  The first and maybe most important aspect to training baseball athletes is identifying individual bilateral imbalances and developing a plan to “correct” the system.  Evaluations such as the MAT evaluation or the FMS are great tools to utilize when evaluating an athlete.  Together, these methods can efficiently help identify what the imbalances exist and why they exist.  Implementing many single arm exercises and single leg exercises may not further worsen an imbalance.  However, these single limb exercises will work to ‘correct” an imbalance because the limb is acting independently on a resistance rather than in tandem.  For example, if leg imbalances exist, a Bulgarian squat exercises will force each limb to work equally rather than if the athlete back squats and the strong contributes more to the completion of the exercise than the weak leg.

Ø  Second, the pitchers should have a more throwing specific periodization than the other position players.  Granted, the periodization for all baseball athletes will include exercises that enhance the performance of the muscles involved in throwing.  The pitchers will experience a high volume of throws during a season, thus the off-season training should work to increase the athlete strength endurance and power endurance.

Ø  Third, develop power, specifically trunk rotational power and arm rotational power.  The end goal of the periodization (or the peak) is to have a baseball athlete who has significantly increased the power output.  This may be measured by mph on a baseball pitch or bat speed.

 

Strength Endurance / Power Endurance Continuum

When you think of training for strength or training for power, the general periodization progression shifts from strength into power.  This transitions occurs after a basic hypertrophy phase and joint realignment phase has been established.  Once the strength phase is successfully completed based on the required goals, the training can shift to a strength power phase.  Then, the training shifts to a power phase before entering the strength endurance and power endurance continuum.  Keep in mind, when utilizing this continuum, there will always be a strength endurance and power endurance component to each exercise. The difference is the ratio for each component.

Once the continuum is reached within the periodization model, the athlete first trains for strength endurance.  In the diagram provided below, we laid out the continuum has it relates to sled pushing and pulling.  Here, we can easily understand how to move along the continuum, with the end result or goal being power endurance.  The continuum shows the progression from strength endurance to power endurance moving in order from push sled march, to bound, to jog, to sprint, to pull sled march, to sprint, to trainer resisted sprint, to light pulley resisted sprint.  Typically, the more sprint resistance the exercise is the more strength endurance. The lower the resistance the sprint has the more power endurance until you reach a body weight free sprint or over-speed sprint.

First, we begin with the push sled low straight arm position march.  This exercise is the most strength endurance exercise on the continuum, which is why it is the furthest to the left.  As the exercise progress towards the right the more the exercise shifts away from strength endurance into more power endurance.  For example, push sled bound mid height bent arm position is more strength endurance based than a push sled sprint high height straight arm position. In scientific terms, the longer the amortization phase the more strength endurance the exercise will be considered. In laymen’s terms, the less time the foot is in contact with the ground the more power endurance the exercise is considered.

When you consider the biomechanical differences between a push sled jog exercise where the hands are very mid or very high, you’ll find the foot is required to push longer on the ground in the low arm position than the high arm position.  This is due to the the extreme ankle of the shin to the ground.  Let’s say you take the same example and modify the athlete so his or her arms are either straight or bent.  You’ll find that the ankle of the shin to the ground is less in the bent arm position (~40*), whereas the shin ankle to the ground in the straight arm position is greater (~50*).

Once the athlete reaches the push sled sprint mid level straight arm position, we would classify this point as being about a 50/50 percent split between strength endurance and power endurance.  The training will now involve pull a sled in a slightly angled forward position.  The shin angle while pulling the sled is far greater than the angle experienced in the predominately strength endurance based phase.  As we move along the continuum towards the end, the resistance put on the sprinting motion decrease lighter and lighter.

The trainer is a type of pulley system that has a belt at both end of the rope.  The rope passes through a machine that can be adjusted to create heavy amounts of friction or light amounts of friction.  The machine can easily be adjusted to the desired resistance based on where the athlete falls on the continuum at that time.  Similar to this in the light pulley resisted machine.  This machine is designed to be used for over-speed (pulling the athlete as he/she sprints) or resisting a sprint with manual resistance. One end of the rope is anchored to a tree or pole, while the other end is secured to the belt that is around the athletes’ waist.  This pulley is lighter than the trainer because even though the manual resistance may be pulling really hard, half of the tension is going to the anchor and the other half to the athlete.  With this pulley, resistance can be very light which allows the athlete to have a small amortization phase, making it the most power endurance based exercise on our continuum.

SPEED BOX SQUAT – VARIABLE LOADING

There four primary variables of strength:  absolute strength, speed strength, reversal strength, and dynamic eccentric.  Speed Box Squat, especially with variable loading, will have heavy emphasis on 3 of the 4 primary variables.  This is why this exercise is a staple of the BPS strength program – there is so much that can be accomplished in a single exercise.

 

Double leg squat versus single leg squat

One important aspect to understand is the concept of the double leg squat.  Single leg versus the double leg squat could honestly be one of the most controversial subjects in the industry today.  When reviewing both sides of this “argument”, keep in mind one thing:  all of the properties of the muscle contraction. The dynamic eccentric load of a muscle is a trainable effect and extremely important factor to potentiate power. The reversal strength (deceleration mechanics) against the external load, plus gravity (plus the body in some regards) is a trainable effect and extremely important factor to potentiate power. Isometric strengthening under load at high thresholds after a dynamic eccentric load and reversal deceleration is a trainable effect and extremely important factor to potentiate power. Concentric power off of an isometric pause under load (with the added potentiation of the dynamic eccentric and reversal) is a trainable effect and extremely important factor in overall speed strength and power.

 

These aspects of muscle contraction can be accentuated during double leg squatting.  Because of the numerous independent variables associated with balance and stabilization on a single leg, double leg squatting is far more superior to single leg when it comes to the overall potentiation of power – especially on aspects like dynamic eccentric loading.  Dynamic eccentric loading can be loaded heavy, loaded with heavy variable loading, and the threshold of the eccentric contraction into the potentiation of stored elastic energy at deep bending positions can be increased fast with double leg squatting.  It’s extremely difficult to add variable loading to a single leg squat to help accentuate all of the aforementioned factors.  And it’s almost impossible to hit an efficient reversal deceleration into an isometric pause off of a dynamic eccentric load that is necessary to raise the threshold for potentiation of power.

 

Single leg squatting for absolute strength is phenomenal.  It is probably used a lot more for absolute strengthening of the lower body for the majority of our athletes and general fitness clients. The phenomenon of the bi-lateral deficit is well documented and researched; and thus a single leg squat is a crucial aspect to absolute strengthening.  However when it comes to a dynamic day; and/or the dynamic eccentric, reversal strength, and speed strength aspects of muscle contracting, force loading, and raising the threshold – double leg squatting is far more superior.  Hence, we believe in the concept that both are extremely important and too valuable to be omitted.

 

Speed-Strength versus Strength-Speed

These are concepts that have been well documented and researched.  Vladimir Zatsiorsky has a ton of literature on the subject.  All of the aspects in above related to potentiation of power relates to both Speed-Strength and Strength-Speed:

  • Eccentric strength to optimize dynamic eccentric loading
  • Dynamic eccentric loading to optimize reversal strength
  • Reversal strength to optimize the isometric loading and raise the threshold for the potentiation for concentric power
  • Concentric power is a form of speed-strength and strength-speed
  • Speed-strength and strength-speed is a form of power
  • The success of each of these phases is predicated on the phase immediately before it

 

The main differences between these two aspects in terms of application methods are the loading and the speed of action.  There is standard loading and variable loading; and the combination of the two. From a practitioner’s standpoint, bar speed is a good measurable to ensure you are working in both ranges (Bryan Mann, University of Missouri, 2015):

  • Strength-Speed:75-1.0 m/s
  • Speed-Strength:0-1.3 m/s

 

Note in the videos that this athlete is predominantly working in the Strength-Speed zone.  Even on the upper levels.  This day’s primary focus was to build a foundation of Strength-Speed off of a dynamic eccentric loading, to raise the threshold for efficient Speed-Strength training in succeeding workouts.  Note the bar speed being between 0.8 m/s and 0.9 m/s.

 

Tempo

Building up tempos on a pure dynamic day is a very efficient way to get to the ultimate goal of a high-speed eccentric load; to reversal strength into isometric pause; to pure concentric power with potentiation (the X1X tempo).  Rest periods being between 45-60s.  In a 6-week cycle, and a dynamic day once a week each week in the cycle (off week 4), a tempo and volume might look like this:

  • Weeks 1-2: 5×3 (21X); 5×2 (11X)
  • Week 3:         7×3 (11X); 7×3 (X1X)
  • Weeks 5-6:   8×2 (X1X)

 

Variable load

The accommodating resistance of a variable load is advantageous in many aspects.  First is it will overload the intensity of the dynamic eccentric loading in weeks 3, 5 and 6.  This can be greatly enhanced with bands instead of (or in addition to) chains. It will also provide acceleration through the end range of motion during the concentric portion.  It will also provide for accommodating resistance due to the bar being lighter at the bottom of the squat (where there is a mechanical disadvantage) and heavier throughout the ascent of the squat as the mechanical advantage increases – hence increasing the neural component.  A variable loading mechanism might look like this:

  • Week 1: 5×3 (21X); 5×2 (11X); Single chains
  • Week 2: 5×3 (21X); 5×2 (11X); Double chains
  • Week 3:         7×3 (11X); 7×3 (X1X); Mini Bands plus Triple chains
  • Week 4: No Speed Squats; Download week
  • Week 5:         8×2 (X1X); Light bands + single chains
  • Week 6: 8×2 (X1X); Medium bands + single chains

 

 

 

RUNNING BACK SPECIFICS: BALL CONROL AND LOW CHANGE OF DIRECTION

 

Any Running Back needs to be able to easily and fluently switch the ball from one arm to the next with ease.  They also need to be able to stay low on change directions, and change directions on a dime.

 

This drill first and foremost focuses on ball control.  Note how our NFL RB clients Malcolm Agnew, Nick Hill, and Aaron Ripkowski moves throughout the drill.  The ability to change hands is a trainable effect, and note how this drill forces the player to change arms efficiently.

 

The next focal point is staying low on changes of direction.  Note with the cones as a target just focuses on bending at the knees with an upright torso position.  This is a pure endurance drill that will train the muscles of the hips and legs in deep bending positions.

 

Finally, the changes of direction are sharp and crisp.  Note the “positive” angles of the hips, where the emphasis is placed on the inside edge of the outside foot.   This is essential to performance on the most difficult cuts a RB can make – specifically the “jump cut” that success is dictated by an athletes ability to get low and dip the inside shoulder – in almost the exact same angle as seen on each cone cut.  The deceleration step off the outside edge of the inside leg sets up this hard change of direction off the outside leg.  Perfect drill for utilizing both edges of the feet at extreme angles.

POWER ENDURANCE / GRIP ENDURANCE

BPS NFL clients Darnell Dockett and Kendall Langford on battle rope training.  This is a great for all football lineman, as well as fighters, grapplers, wrestlers, and other combat sports.  This is great conditioning for the upper body, also strengthens the grip and works on endurance in the muscles of the hands, wrists, and forearms.

 

As lineman, the need for muscular endurance in the trunk/spine, and all upper body is just as important as standard cardiovascular conditioning.  Combat athletes (and lineman are considered versions of combat athletes) don’t move that far, but they need to be well conditioned when they engage their opponent.  This is a standard for many forms of conditioning for these athletes.

 

EXERCISE 1:  ALTERNATING ARMS

For overall general conditioning

 

EXERCISE 2: DOUBLE ARM

Note the engagement of the hips to create momentum

 

EXERCISE 3:  CROSSOVERS

Movin the shoulder through various planes targets different muscles.  This is also the best grip training out of this standard rope series

 

EXERCISE 4:  WINDMILLS

Definitely a favorite if Defensive Lineman, as they have to be well conditioned and strong in their pass rush moves as they dip and rip under their opponent

ELITE HIGH SCHOOL BASEBALL PROGRAM

The attached off-season weight room program is a workout that was customized for an elite high school baseball team.  Every logistical factor was taken into consideration:  equipment, space, time commitments, competency and level of athletes, volume and competency of coaching staff to implement and oversee, etc.  The start of each microcycle is exemplified in the program – essentially week one of each microcycle.  Each microcycle can be between 2 and 4 weeks long, with changes of volume and intensity throughout with keeping the exercises constant.  There was also periodic downloads and unloads within the overall program that was setup to coincide with various off-season events such as tournaments and testing.

 

Keep in mind that there was also a customized program for warm-ups and joint preparation, speed/movement and conditioning, performance based throwing program, flexibility/mobility/stability, and progressive trunk/spine overload.  All of these variables were progressed according to the weight room program to maximize the strength and power gains while minimizing interference.

 

General Preparatory Phase

The main concept of a GPP is improving joint integrity, setting the base of strength, and improving the quality of isometric strength at end ranges of controllable motion to increase overall range of motion.  Note that the tempos are setup on a heavy eccentric loading, a lot of isometric holds, and even some higher tempos on the concentric muscle action to gain the quality of cross-bridge formation.  The rotational patterns through the trunk and spine were set in this phase via a lot of heavy tempos, and variations of isometrics throughout the ranges of motion.  Note that this phase also is heavy into single joint strengthening, and a lot of non-specific overall strength and stability.

 

Intensification

The theme of this phase was to increase volume and systematically increase intensity.  There are some explosive concentrics (note the 21X tempos) put into this phase to try and build a foundation of pure concentric power.  There is also a progressive overload throughout the trunk and spine on each day.  While this still not be “sport specific” in terms of that actual motion of the rotations, it is “muscle specific” – meaning that the muscles involved in the dynamic rotation of the swinging motion and/or throwing motion are continuing to be developed in all aspects of a muscle contraction.  The ultimate goal is to have the foundation of the eccentric strength, the isometric strength, and the concentric strength/power set to lead into more dynamic and “sport-specific” strength/power in the succeeding phases.  Also note the themes of this phase is predicated on a severe increase in volume of the entire posterior chain – upper body pulls, trunk/spine extensors, hip extensors, knee flexors, and even plantar flexors.  This is essential to creating an overall balanced athlete – specifically an “overhead” athlete that is absolutely dependent on optimal posture (specifically around the scapulo-thoracic region).

 

Conjugate-Dynamic

There is now a complete shift to attempting to maximize general vertical power, as well as the specificity of rotational power and reversal/deceleration components of pulling power.  The pressing power is not nearly as important for an overhead athlete – note that the “Strength” Upper Body day definitely follows a traditional Conjugate-Dynamic phase – albeit the pressing strength is still with DB’s because of the standard imbalances in the shoulder complex of an overhead athlete.  And the pulling strength of the Upper Body day is set into two phases – one day of pure strength, one day of heavy volume.  The power portion of the “Dynamic” Upper Body Day is mainly set for rotational and pulling power.  The lower body follows more of the traditional Conjugate-Dynamic phase:  one day of pure dynamic strength, and one day of absolute strength.  The absolute strength is set primarily with single leg work for the hip/quad dominant primary exercises – mainly because of the extreme importance of single leg strength with this sport.  Note that the trunk/spine is starting to get a lot more explosive throughout the entire ranges of motion – and there is even an implementation of Landmine exercises (the staple of rotational specificity for baseball players).

 

Strength/Power

Note that this phase has a certain feel of a traditional strength and power split.  Two days of full body strength, and alternating days of full body power.  The posterior chain work is placed on the full body power days.  Note that the full body power still avoids pressing power – it is mainly focused around general lower body power, upper body pulling power, and rotational power through the trunk/spine.  This phase is good for a “peaking phase” that immediately precedes a Pre-Season – or can be modified slightly as a taper into a major tournament or testing event.  Since the base of absolute strength, eccentric loading, dynamic eccentric loading, isometric development, posture, and all phases of progressive power development has already been set in the preceding phases – power can now be maximized and realized at the fullest potential.

 

 

IMPLEMENTATION AND CUSTOMIZATION

These are purely examples of advanced programs that can be set for an elite high school baseball teams.  Each exercise can be tied to the exercise database available on the Bommarito University membership site.  BPS has had a ton of requests for programs for teams, small groups, and even individual athletes at the youth, high school, collegiate, and professional levels.  Once all of the aforementioned logistical factors are known, BPS can construct a thorough customized program that can be easily implemented and referenced to the exercise database.  The team that this program was built for even had coaches attend Bommarito Performance North Miami Beach facility for a day consult as a complete “crash course” of teaching progressions and implementation strategies for the off-season.  While this is certainly not required, it exemplifies the true customization that can be made available for an athlete or groups of athletes in any logistical setting.

ELITE/PROFESSIONAL FOOTBALL OFF-SEASON MOVEMENT, SPEED, AGILITY, FOOTWORK, METABOLIC CONDITIONING (TRAINING CAMP PREPARATION PHASE)

NOTE: VIEW TRAINING SCRIPT ASSOCIATED WITH THIS ARTICLE IN THE RESOURCES TAB

Typically for football players, the off-season is set around 4 primary phases/macrocycles:
• General Preparatory / Re-Alignment / Regeneration – immediately after the season that focuses on low volume and full recovery from the season
• Intensification – Preparation for spring activities centered around on-the-field football work
• Spring ball, OTA’s, and/or Mini-camps – low volume of maintenance work as the focus shifts to football
• Training Camp / Season Preparation – secondary intensification that increases volume again, gets into more sport-specificity, and peaking of maximum power

This article and accompanying Training Script will be centered on the 4th primary macrocycle of the off-season. It’s understood that the spring football activities will affect each player individually, so there will be varying levels and time commitments that focuses around the regeneration part. Typically, this regeneration focus is much less than right after the season, as the ground base of work and the foundation for joint integrity has already been set in the first two macrocycles, and maintained as much as possible during the third macrocycle. Once the athletes are ready to get back into intensified work, this plan has proven to be extremely effective.

A full breakdown of the volume and type of work done each day of the week needs to be understood:

MONDAY – CNS ACTIVATION AND PREPARATION DAY
• High Neural loads
• Low Joint loads
• CAMPS (CNS Activation and Muscle/Joint Preparation Systems)
o Absorption Force, Accepting body weight, Re-directing force – high volume/intensity
o Unloaded Speed – low volume/intensity
• Overall Training Volume – medium to low

Because of the 2 days on the weekend of rest and recovery, getting the nervous system back into a heightened state is necessary to have an efficient training effect for the rest of the week. Note that there is a heavy emphasis on footwork. Footwork is about as non-sport-specific as it gets, because the body is not really moving at speeds seen in sport, hence the low joint loads. If a full-speed sprint is performed, the body can be moving at 20+ MPH, which puts a tremendous load on all of the joints in the body upon ground contact. Which is a great training effect, but not as appropriate when the CNS is in more of a suppressed state because of the 2-day recovery weekend. Remember when executing a full speed sprint, the leg moves at dynamic speeds through Recovery and Ground Preparation phases with a powerful stretch-reflex during Transitional phase on each stride. Many drills can express a similar limb speed and can be executed without the extreme joint load during the Ground Contact phase during a maximal sprint. Examples are drills like Linear Acceleration A-skip, with all 3 aspects – Rhythm Individual, Rhythm Continuous, and Power. Note that this day is heavy volume of those types of drills, especially with offensive and defensive skill players.

Another aspect to keep in mind for a CNS emphasis day is low-grade plyometrics. The concept of absorbing force, accepting body weight, and re-directing force during all athletic movements is discussed in great detail throughout Bommarito University (example, see Coaching Videos section with Foot/Ankle Preparation). This can be at extreme joint loading levels on maximal sprints, like seen on exercises like Resisted Linear Sprints, Pulley Assisted Over-speed Sprints, and Pulley Assisted Over-speed to Cut-Up Drill. It can also be expressed with extreme joint loads from a deceleration to re-acceleration phase – as seen for exercises like DB Backpedal to Forward Cuts, WR Cut-Up Drill, and all Acceleration-Deceleration Zones. With all Change Of Direction (COD) drills, the limb speed is great, as well as extreme joint loads. Setting the foundation for absorbing force, accepting body weight, and re-directing force can also be expressed WITHOUT extreme joint loading, which is the concept behind Agility ladder drills. These can be considered low-grade plyometric exercises that SETS THE BASE for advanced joint loading. These drills are performed as basic reflexive mechanisms, with utilization of both of the edges of the feet, and basic acceleration off of these edge-drills.

Another concept that can be extremely effective during the Monday CNS day is Power Endurance and Eccentric Loading drills. This is where drills such as the Slideboard series can be very effective. On the standard Slideboard drill of Lateral Slides, the eccentric loading into the basic stretch reflex into the lateral push can set the base for higher speed COD later in the week. The linear and lateral lunge series does a great job of loading the adductors and hip flexors in extreme joint angled positions. This type of eccentric work is valuable for really high-speed COD exercises later in the week where getting into low positions with extreme joint angles is a constant.

Sport-Specificity
Note the main difference on the Training Script between the offensive and defensive skill positions is the application of the footwork drills. After a good round of overall footwork in the Agility Ladder, there is an application portion – technically a “burst sprint” out of the last ladder rung into a designated distance (typically 4-8 yards). The defensive skill players still need to work on hip mobility and pivots, so they will plant the first step out of the ladder, pivot and turn and sprint. The offensive skill players just need to maximize their first step acceleration in a linear fashion or a multi-directional fashion (angled first step off the edge of the foot into a linear sprint). This same type of system can be utilized with MicroHurdle agility, quick foot Rapid Response drills, or basic 2-step cone cutting drills.

Linemen typically do more linear training on Monday’s. This is because they typically have Tuesday’s off running to limit the overall pounding. Plus, the linear speed they train in is usually a much shorter distance, so they don’t need the Monday to prep the CNS for an efficient linear day on Tuesday (as compared to the skill position players). If they do any footwork drills, it is typically put into the CAMPS section in a much lower volume as part of the circuit.

TUESDAY – LINEAR SPEED DAY
• High Neural loads
• High Joint Loads
• CAMPS
o Absorption Force, Accepting body weight, Re-directing force – high volume/intensity
o Continuous metabolic energy system development style of muscle prep, joint isolation, and overall mobility/stability
• Overall Training Volume – high

No matter what is constantly being argued in the profession about the necessity of linear speed training for football players, IT IS ABSOLUTEY ESSENTIAL TO OVERALL DEVELOPMENT OF FOOTBALL PLAYERS. Remember we are Performance Coaches, NOT football coaches. We are developing the CNS, developing the muscles and all of the muscle properties, developing energy systems, and developing joint integrity to withstand all of the forces across joints that will be seen in the sport/position. We are TRAINING MUSCLES, NOT RE-CREATING THE EXACT MOTIONS SEEN IN SPORT. The best way to get better at football is to play football. You can’t possibly “recreate football” in its exact sense during training. Even if you could, how much do you really want to continue to beat up the joints in the off-season by re-creating the exact same repetitive motions seen in football? As with anything related to Performance Training for any sport, the volume and intensity of each system needs to be intelligently periodized to maximize development and avoid overtraining. This includes volumes of loads places across the joints.

Think of it this way: if you run in a straight line full speed and get up to that 20+ MPH zone, there is extreme joint loads during all of the Ground Contact phases of each step. If you are moving full speed and then have to change directions, you are decelerating the weight of your body at that speed, adding in numerous additional joint forces across many joints, adding in muscle action of additional contributions of the Glenohumeral abductors and adductors, adding in additional challenges of stabilizing the foot/ankle, adding in rotational components of the femur, tibia, etc. – plus many more actions. While this is a necessary END-RESULT that should be trained, all of these sub-categories of what occurs during a change of direction can be trained and isolated individually to make the END RESULT of the actual full speed COD more efficient. Even if a drill that isolates one of these sub-categories doesn’t “look like the actual motion seen in sport”, doesn’t make it any less important to the success of this eventual END RESULT. Linear sprinting falls into MULTIPLE aspects of these “sub-categories” that will make a football-specific COD much more effective.

Here is one of MANY examples that relates linear sprinting to a football-specific COD: linear sprinting still has dynamic action of the hip during Recovery phase, a powerful stretch reflex during Transitional phase, dynamic hip extension during Ground Preparation phase, and lower-joint loading (but still effective!) during Ground Preparation phase, and high emphasis on limiting time in Residual Phase. The EXACT same phases of motion will occur on any stride coming out of a COD. Hence, training for linear acceleration will enhance each phase of motion that occurs when the limb is not in contact with the ground – developing more muscle action during these phases. This enhanced muscle action will make the phases more efficient on the step OUT OF the COD (and each succeeding step) – hence, making the overall COD a lot more effective.

Note in the Training Script that there are a lot of circuits built into the application side of this day. There is a heavy emphasis on Resisted work. Again, resisted work is not as sport specific as the actual sport of football (or free runs) because there is a longer ground contact. However, dynamic action of resisted hip/knee extension combined with the stretch-reflex in the foot/ankle joints while driving through this resistance is extremely effective at raising the threshold of stored elastic energy. This increased threshold will transfer to a more dynamic, free (non-resisted) run. Note there is a constant complex between varying modes of free work with resisted work. In a sense, we are raising the threshold, and then applying it. Then going back and raising the threshold, and applying it again. Then, repeating again. The key is the PROGRESSIVE VOLUME AND INTENSITY of the threshold-raising (resisted) systems versus the application (non-resisted) systems on a week to week basis; and periodized around weight room work so there is minimal interference.

Sport-Specificity
Note that the Linemen are off on this Linear Speed Day. Typically Lineman really only need 3 days of active movement. And they usually benefit more to going every other day (note the Monday, Wednesday, Friday). The 4th day is primary upper body energy system development, usually set on Thursday. Because the linear speed training for lineman is usually much lower volume and much shorter distances, the neural input for this style of linear training is much lower. Hence, there is some of this linear training on Monday, with a low volume of linear on the other days (Wednesday – Position work; and Friday – Metabolic conditioning)

With regards to the skill players, note that the basic script for all positions that are not lineman are very similar with regards to linear speed. This is an aggressive script that can really maximize speed, power, first step acceleration, drive phase, transition, etc. There isn’t really too much specificity that can be between offensive and defensive skill players.

When getting in the “tweener” type players (like bigger, blocking Tight Ends; bigger, run-stopping middle linebackers; bigger LB that function a lot as DE in some situations) – it’s not necessary to have a separate script. It’s usually simplistic enough to just combine the scripts.

WEDNESDAY – UNLOADED RECOVERY
• Low Neural loads
• Low Joint loads
• CAMPS (CNS Activation and Muscle/Joint Preparation Systems)
o Low and unloaded
• Overall Training Volume – low
The great thing about being in the pool is that it will unload approximately 85% of the body weight. This allows for a lot of slow isometrics for overall joint mobility and stability in the CAMPS section.

The bounding and jumping plyometrics in this unloaded day is heavy volume. While vertical and horizontal plyometrics (long response and short response) is essential to peaking power, it really loads the joints when done on dry land. While this can be an effective training method, you really want to pick your battles in terms of volume with elite level football players. A good volume of vertical plyometrics can be appropriate in the weight room setting because of landing on a plyo box will lessen the impact of the land. On dry land, it can be much more appropriate to perform jumping and bounding plyometrics in the pool because the training effect will still be expressed without the excessive joint loads. Note in the Training Script that there is a plyometric circuit of vertical jumps complexed with horizontal split cycle jumps.

The movement circuit is mainly for power endurance. The power will be expressed because of the water resistance through the phases of the sprint cycle drills. And there is a good mix of loaded technical drills complexed with completely unloaded drills with no ground contact.

Sport Specificity
Note that the linemen typically will have success in performing their Position-Specific Day on Wednesday. Their “recovery day” will be a complete day off from all lower body field work on Tuesday. For the skill positions that hit field work on Monday, Tuesday, Thursday, and Friday, there can still be a good amount of work that gets performed on Wednesday – either a complete day off, or recovery work in the pool. One of the best aspects of regeneration is active regeneration – as demonstrated in this basic pool script.

The lineman specific day is usually best utilized as complex circuits. Note that the first circuit in the Training Script is a heavy strength endurance with standard Tire Flips, followed by a specific multidirectional movement in the Hoop Drills, followed by forearm endurance with the Farmer Walks.

Basic acceleration/deceleration zones in a linear fashion will be placed between the two circuits. The zones are short, but still play an important role in overall braking and deceleration forces. Even though it’s non-specific and linear, the overall muscle preparation of eccentric loading is tremendous. This muscle preparation will continue to enhance any specific multi-directional motion.

The final circuit is extremely advanced. The acceleration and deceleration zones are put into the specific Hoop Drills to greatly intensify the challenge of the deceleration and bending motions. The Back Sled Sprint is a strength endurance to continue to really focus on the knee extensors. No matter how strong the legs get through standard strength training, there is a tremendous benefit to transferring this strength to low bending positions when the knee extensors are overloaded. Even though this looks like a “Defensive Back” drill, there is definitely a transfer of “playing low” and “bending” in and out of a lineman stance – for both Offensive and Defensive Linemen. We’ve noticed more success in the succeeding rounds of the Acceleration/Deceleration Zone Hoop drills, even though the “fatigue” factor sets in. A lot of this success can be attributed to the Re-Directing of force and the increased threshold of the knee extensors seen in the complexing Back Sled Sprint drills. Trunk and Spine Power rounds out the second Linemen Circuit.

THURSDAY – POSITION-SPECIFIC DAY
• High Neural loads
• EXTREME Joint Loads
• CAMPS
o Absorption Force, Accepting body weight, Re-directing force – low volume/intensity
o Unloaded Speed – EXTREME volume/intensity
• Overall Training Volume – EXTREME

Note that the preparation for this session is extremely specific. Instead of performing a standard “warmup” or “stretch”, it can be much more appropriate to just prep the foot/ankle, and then spend a good period of activation, and simulation of movements. There is a full “Unloaded Speed Preparation” in the Coaching Video section of BPSU. This is the day that can utilize this entire script as a very appropriate preparation to the training day.

The Defensive skill players begin their day on the Training Script with the Back Lunge Series. This is the ultimate preparation system for all backwards motions. It really transfers well to BackPedal (BP) and AnglePedal-Weave (AP) motions because of the overload at absorbing and re-directing force at such extreme ankle dorsiflexed positions. The first BP/AP to change of direction (COD) circuit focuses on forward cuts. Because the Back Sled Sprint drill does such a good job of overloading the re-direction of force, it can be appropriately placed in this circuit as a complex. Remember that the forward cut motion relies heavily on the re-direction of force at extreme angles.

For defensive players, the acceleration/deceleration zones in a linear fashion will precede the final BP/AP COD Circuit, which focuses on Back Cuts – which utilizes more of a hip pivot than an extreme re-direction of force (as seen in the forward cuts). One interesting complex that is proven to be very effective is a few Assisted Over-speed Acceleration sprints that can conveniently precede the final circuit. Most defensive skill players (especially Defensive Backs) can benefit greatly from increasing stride length through this extreme horizontal plyometric-based exercise. There can be a tremendous transfer to the Back Cut series, because the sprint motion off of the hip pivot usually requires a full speed linear acceleration.

Note that the offensive skill players are setup very similar to the defensive systems. The same CAMPS system is used. The main difference happens upon the continued preparation. Note in the Training Script, offensive players now focuses on stabilizing the trunk/spine through rotation with the Single Arm Sled Marches. This is followed by absolute speed technical mechanics, and some general free acceleration sprints. Then, the first specificity circuit begins with heavy joint loading with inside-edge and outside edge change-of-direction (COD) drills with the Pattern Tree Cut-Up drill. A basic form is the single cut; with advanced challenges in the double cut. The same Acceleration/Deceleration zones as the defensive skill players are performed next. With the same concept – overload the braking and deceleration forces and intensify the re-direction of force into the re-acceleration. Putting a basic acceleration/deceleration zone on the front of it then intensifies the Cut-up drill series. The speed into the first cut will be at an extreme speed, which overloads the challenge of the edge cut. Note that the same Pulley Assisted Over-speed can be placed towards the end. Offensive players really benefit from performing a basic Cut-up off of the end of the assisted acceleration run.

One important point is that for any skill player performing an Assisted Over-speed run, there must be a great deal of preparation and limiting asymmetries in any joint. Not every player gets to this phase, even after a solid foundation is prepared in the 3 preceding macrocycles. If an athlete is ready, ensure that the day begins with stabilization of the trunk (most commonly used with success is the Single Arm Sled March). Because this advanced system of training is more commonly beneficial to offensive players, the day begins with this stabilization exercise sequence.

The Lineman on this day completely unloads their legs. This continues with the concept of running every other day. Since the heavy position day was Wednesday, the specific of linemen can now focus on the upper body. Remember that linemen are combat athletes. The endurance and power endurance of the upper body is one of the most underrated and under-utilized systems in their entire overall development of all combat athletes. The battle ropes is pure power endurance and grip endurance. The Tunch Punch will focus on hand speed, punching technique and power, and power endurance. The Landmine Jammer is resisted punching endurance and power endurance. And the Band Jammer is setup as the most specific in terms of the actual punching motion. The Band Jammer is also efficient at peaking power because of the accommodating resistance of the band.

FRIDAY – METABOLIC CONDITIONING
• Low Neural loads
• Medium Joint Loads
• CAMPS
o Absorption Force, Accepting body weight, Re-directing force – low volume/intensity
o Very specific and targeted muscle preparation, joint isolation, and overall mobility/stability
• Overall Training Volume – medium to high

There are varying forms of Energy System Development (ESD) that can be appropriate for football players from a metabolic standpoint. These are some efficient examples that can be used over the course of an off-season:
• Standard quantified and progressive interval training
• Varied quantified and progressive interval training
• Localized Strength Endurance
• Unloaded machine-based interval training or aerobic base development

The Training Script focuses on Localized Strength Endurance. This is an extremely underrated form of overall development for football players. From a football standpoint, it is not that difficult to develop and maximize the cardiovascular and respiratory systems. Basic interval training the focuses on Power and Power Endurance in a fatigued state is important, but doesn’t’ need to be as much of an emphasis as many programs show. Further, much of this specific interval work is developed in the other days; even though there are speed and position drills. The work:rest ratio on Monday, Tuesday, and Thursday dictates the varying energy systems to be developed; so it doesn’t necessarily always have to be replicated on the Conditioning Friday.

Think about it from this example: the Hip Extensors can get strong and powerful in the weight room, but what about repeated bouts of strength? Local muscular fatigue is very common in football; much more then simply “being out of breath.” For the strength to transfer efficiently, utilizing strength endurance exercises like basic Sled March forward can be very appropriate. When executing the Sled March, the foot is placed in from the of the center of mass, with the heel striking first, then the emphasis of moving the sled forward is placed on concentric hip extension. This repeated bout of controlled marching for specified distances is a great example of specific, localized Strength Endurance. Note in the Script that there is a progressive increasing load of increased distances.

For skill position players, there still is a good technical phase after CAMPS that is focused on acceleration and absolute speed. The linemen are more focused on resisted acceleration work in extreme joint positions (see the low sled push work). The linemen didn’t have a full day focused completely on linear speed like the skill players, so they finish up their volume of linear speed work before the conditioning starts. The skill players need more overall sprint volume in the week, so the high volume of technical drills works well on the Conditioning Friday.

PROGRESSIVE OVERLOAD
This Training Script is based around one sample week of an entire macrocycle. Many examples are shown here about how to rotate from week to week. As with any intelligent weight room program, the volume and intensity and choices of exercises with speed and movement needs to be planned and periodized carefully. The theme of each day will remain constant. However the overall volume of the following aspects needs to be considered when building the overall macrocycle:
• Unloaded-joint training versus Loaded-joint volume
• Technical versus Application drills
• Time on each aspect of CAMPS
• Resisted versus Free (non-resisted) work
• Assisted versus Free (non-assisted) work
• Joint Preparation and Stabilization and minimizing assymetries versus Assisted work
• Weekly and overall volume of specific and/or multidirectional work
• Rotating the metabolic ESD emphasis weekly
• Volume of the various forms of ESD, and rotating the work:rest ratios – on EACH day, not just the Conditioning Friday
• Minimizing interference with weight room development
• Volume of Power to Power endurance work
• Volume of Strength to Strength endurance work
• Unplanned periodization changes based on readiness to train

This basic Training Script is a great start to a method for all elite and professional football players. It has been shown to be extremely effective at the elite high school, collegiate, and professional levels. However, as with any program – it’s the overall manipulation of the variables that is directly related to the success.

Combat Strength/ Endurance

At BPS combat athletes can be defined as any athlete that has to compete against another athlete with intense physical contact.  For example, wrestlers, boxing, all forms of martial arts, NFL lineman, and military/law enforcement personnel.  There are many facets of training that apply to these combat athletes.  It’s important that their training focuses on dynamic strength, power endurance, grip endurance, and reactive neuromuscular training (RNT).  The example program script is strength endurance, which starts with slower controlled variably loaded work with a strength focus. Then, we increasingly shift the focus to high volume endurance work with more advanced power endurance, grip endurance, and RNT.  Keep in mind, prior to this strength/endurance phase the athlete would have completed a general preparatory phase, intensification phase, and a dynamic strength/power phase.  The end goal is to have an athlete, from top to bottom, which is capable of great range of motion mobility, superior strength and power, and the capability to maintain all motions they perform for an extended amount of time.

College Football Movement

When periodizing movement training or “speed work,” BPS found its best to plan a 4-week mesocycle.  We take into consideration active recovery days, “off days,” neurological specific days, linear speed days, position specific days, and aerobic conditioning days.  Typically our high neurological days are on Mondays due to the fact that most athletes will be “off” Saturday and Sunday and it is important to stimulate the athletes neurological system into a heightened state.  We do this first thing in the week so we can enhance performance on our aggressive linear speed day and position day that will follow the “neuro-Monday”.  Wednesday is typically our active recovery day to allow the body to adapt from the training in first half of the week.  This will help our athletes get the most out of our position work on Thursday and conditioning work on Friday.  Each week progresses in volume and difficulty of exercises as well as intensity and specificity.

As you’ll see on the attached example 4-week movement mesocycle, our CAMPS are organized to complement the goal for the day.  The movement will be similar for certain football positions.  For example, defensive backs (DB) and offense wide receivers (WR) have neurological, linear speed, and conditioning days that are very similar.  Most neurological exercises performed by both positions are very similar and include all ladder drills, micro hurdles drills, and rapid response drills.  Although both positions will perform the “star drill” on some Mondays, they may do different variations.  For example, receivers may perform the cross over lateral run whereas the defensive back may do back angle pedals within the same “star drill” setup.  Linear speed training is exactly the same due to the fact that both position needs linear speed development and the training for pure linear speed doesn’t change based on position.  This same concept applies to conditioning days and active recovery days because our goal is to train muscles and human performance systems not motions.

However, our movement days vary between a DB and WR on “position days.”  These Thursdays are the days where we target and enhance muscles that will be used during sport related motions.  This does not mean we are DB or WR football coaches.  These WR multi circuits in the example mesocycle may target and enhance the strength of inside and outside edges of the foot through the overload principle by performing resisted “cut-up” drills.  On this same day, a DB may perform the snapioca drill, which increase the mobility and speed of the muscles that are utilized during hip pivots and back angle pedal change of directions sprints.

The lineman circuits tend to develop the musculature that lineman typically need due to the nature of their position.  You’ll see in a single lineman circuit in the example mesocycle the script can target grip endurance, low angle hip and ankle strength, as well as upper body power endurance.  These types of lineman circuits will benefit the lineman athlete more so than a linear speed day due to the role a lineman plays during a football game.

FOOTBALL COMBINE PREPARATION

Given our success with the NFL Draft Preparation, one of our most common requests is preparation for football combines.  Obviously speed is a premium for any type of testing – as the 40yd dash has become the ultimate standard of speed in this country, specifically for football players.

 

The BPS philosophy has always been very simple – build a solid foundation of general strength and power, transfer it to more specific forms of dynamic strength and power and rate of force development.  This in itself is the best form of “speed training” there is.  In a sense, we’ve always had success in “training muscles, not motions.”  Build a foundation of muscle strength and power, transfer it, and then utilize it.

 

Building the foundation of strength and power is all of the work in the weight room.  The “transfer” is the drills that are found throughout the movement training database – like A-Skip Series, Moving claw series, wall drills, etc.  These drills are not so much form running, as they are taking the strength and power base of the muscles that was built in the weight room and overloading the threshold of the muscles at various dynamic speeds.  The utilization is obviously the sprinting and agility drills at full speed.

 

 

Building a solid foundation of Strength and Power in the Weight Room

Taking an athlete at a standard of 8 weeks of development to prepare for a testing day or combine requires very specific forms of periodization.  This will obviously change for each athlete depending on the individual situation – injury history, injury status, all-star game status, strengths, weaknesses, neurological deficiencies, asymmetries, etc.  Keep in mind that these will obviously directly correlate to the bench press rep test and the jumps.  But this is one of the MOST IMPORTANT aspects of getting athletes faster and more agile.  The following general periodization plan is a good place to start, with an understanding that modifications must be made:

 

WEEK 1:                GPP (General Preparation Phase)

WEEK 2:                Intensification

WEEK 3:                Conjugate Dynamic 1

WEEK 4:                Download

WEEK 5:                Conjugate Dynamic 2

WEEK 6:                Strength/Power Split

WEEK 7:                Power/Strength Split

WEEK 8:                Taper, mock tests

WEEK 9:                Combine

 

There are examples of each phase listed below.  Be sure to contact us directly or jump on our forum with questions and feedback.

Pain Management & Isometrics

  • From Ankle to Knee
    • 1st and foremost; Many ankle dysfunctions can lead to knee, low back, and shoulder pain/discomfort due to compensation patterns.
    • Many times we can correct ankle dysfunction building stability, which will allow the knee, back, and shoulders to return to “normal” function without the body needing to compensate.
    • Our support system prep exercise, specifically the back dorsiflexion series is great for increasing ankle dorsiflexion, strength, and mobility. When the exercise is progressed with more speed and more force put through the ankle join, the ankle adapts stronger. When the ankle is isometrically held in dorsiflexion the knee also flexes while the musculature surrounding the knee isometrically contracts during ground contact.  This important isometric contraction at the end, controllable, range of motion at the ankle joint, is the fastest method to gain strength. Decreased pain and discomfort for the ankle, knee, low back, and shoulder/neck area can be achieved when this base of support for the body becomes strong and less dysfunctional.
  • From the pelvis to the low back
    • Low back pain can stem from many factors such as anterior hip tightness and hamstring weakness. If hamstring weakness exists, the anterior hip musculature can “tighten up” and contract to prevent the hamstrings from entering a range of motion that the weak hamstrings cannot control.  Also, we must consider that the spine flexes, extends, laterally bends, and rotates.
    • Strengthen the hamstrings and posterior chain and allow the hips to relax and return the pelvis and low back area into “normal” alignment. This is our safe scientific reasoning to alleviate pain and discomfort.
    • Perform the hip bridge exercise with both heels on the floor moving into hip and trunk extension. Isometrically contract the posterior chain (glutes, hamstrings, lower back, etc.).
    • HINT – since we know the trunk and spine also rotates, modify the double leg hip bridge into a single hip bridge by raising one leg up during the time progressive isometric contraction. This creates a moment of rotation that the trunk and spine rotator muscles must isometrically resist.
  • From shoulders to neck
    • Shoulder and neck pain/discomfort may seem common. Many times we alleviate neck and shoulder pain by strengthening the musculature surrounding the shoulder joint and cervical/thoracic regions.  Strengthening these areas allows the neck and shoulder to regain support and “normal” alignment.
    • Use the alphabet to strengthen this area
    • Perform Y’s, T’s, M’s and W’s
      • Grab lightweight dumbbells or utilize one’s body weight and allow your arms to form these letters. The Y’s and T’s are typically performed in an upright position, whereas the M’s and W’s are performed in a prone position.
      • HINT – Maintain an isometric contraction of the scapular retractor muscles throughout the entire range of motion of your alphabet training

 

**For full video demonstrations of these abdominal exercises plus many more, sign up for our BPSU online university.  There you can listen to and watch coaching cues videos as well as have access to our entire database to build programs and get the best out of any athlete.

 

HERES THE LINK: http://www.bommaritoperformance.com/workshops/bps-university/

 

LOW BACK PAIN?

One of the most common ailments of people of all ages (athletes or the general population) is low back pain.  It is so common and causes so many issues that there is an entire specialty (Chiropractic) that is dedicated to this condition.  The reasons is because of the severity of what could happen if low back pain continues without treatment – pinched nerves, degenerative discs, arthritis, ruptured discs, etc.

 

Many of the most common treatments are – spinal adjustments, modalities, increasing flexibility/mobility of the hips, strengthening, etc.  Some of these can be very expensive – in addition to the degree of uncertainty that may arise when trying to choose a specialist that fits your situation.

 

In terms of treatment, some of the most basic and effective forms of correcting dysfunction are ISOMETRIC STRENGTHENING.  This goes well above and beyond traditional strengthening of the trunk/spine (like crunches or planks).  This can be a very systematic approach to providing great stability across the various spinal levels by ensuring that the muscles that attach to these levels are contracting properly.  In the pictures below, 4 key exercises will be demonstrated that strengthen the muscles that are involved in the 4 key motions of the spine:  FLEXION, EXTENSION, LATERAL FLEXION, and ROTATION.

 

Usually low back pain and the onset of any type of condition in the trunk/spine arises because the spine is inefficient at contracting muscles that are involved in one or more of these motions.  If one side is inefficient, the spine becomes unstable at that level and many problems could arise.  To combat this, it’s always a good idea to train the motions from an isometric standpoint in every motion:

 

FLEXION

 

EXTENSION

 

LATERAL FLEXION

 

ROTATION

 

Sets/Time:  Depending on the severity of your pain and your fitness level – can be 2-5 sets of 15 to 60 second holds

 

Advanced:  There are dozens of variation of these isometrics – standing, kneeling, split stance, squat stance, performing these band exercises while lifting, etc.

 

Also, different band tension and/or different force angles (how high or low your partner/trainer puts the band) will dictate the emphasis being placed on various muscles.

 

The great thing about these exercises is that they can be done with bands – which are inexpensive and don’t take up space.  And, they can be done from anywhere, even at home.  To be very specific about the cause of your low back pain – getting evaluated by a specialist can dictate which variations of these exercises should be assigned along with a progressive plan that can really aid in the reduction of common low back ailments – with a plan for the future to keep from reoccurring.  Bommarito Performance Systems has an entire staff of Biomechanical Evaluation specialists that can setup an individualized, long-term plan for you.  We can also implement and progress this plan in any one of our group fitness classes or boot camps!

3 Coaching Cues For First Step Acceleration

As with any human motion, an athlete first needs to accelerate whether he/she is walking, running, or sprinting.  This starts from the bottom (ground contact) making the foot and ankle (support systems) a prime factor for first step acceleration.  Keep in mind; the strength and mobility of the foot will determine the level of speed and efficiency for which the first step occurs.  Most of the time we are asked how to apply these coaching cues to a sprint so we will address this topic.

 

  1. The Ankle Stretch Reflex
  • Minimize the total time of stretch reflex between the ground contact phase and toe off phase of movement and you will maximize the power of the first step. Take the back foot in a 40 yard dash start for example: If you can cue (back ankle in the “locked” position) and train an athlete to have great ankle mobility while having a “stiff” strong ankle, you can decrease the athletes’ stretch reflex time and thus initiate a faster first step into the acceleration phase of a sprint.
  1. Arm Action
  • To initiate the first stride into a sprint or run you must simultaneously initiate an arm action. This mean the right arm must move forward very fast to quickly force the left leg into a forward motion acceleration stride.  Once the arm and leg reach the controllable end range of motion, the right arm will rapidly fire backwards (stretch reflex), thus making the left leg fire rapidly downward (stretch reflex) and behind the athletes’ center of gravity.  Therefore, cueing a powerful arm action stretch reflex will greatly increase the power of the first step acceleration stride.
  1. “JUMP OUT”
  • Saying this very loudly to an athlete prior to a sprint will stimulate his fight or flight response within the body. This response may increase adrenaline, a powerful chemical that will increase heart rate and deliver more nutrients to the muscles faster.  This will allow for muscles, especially the gluteal muscles, to more powerfully contract and directly increase the speed of the first step in acceleration.

**For complete instructional videos on exercises that can enhance the acceleration stride and more sign up for our BPSU online university and attend our Level 1 or Level 2 Workshops @ http://www.bommaritoperformance.com/workshops/bps-university/

FINDING TRUE SUCCESS AS A STRENGTH AND CONDITIONING AND PERFORMANCE COACH – Transforming yourself from a “great trainer” into an ultimate professional

We were featured in a very interesting article in Forbes in in 2015 that was discussing our success with our NFL Draft Preparation program.  The “success” that was outlined in this article dealt with some aspects of the success of our clients – how well they performed at the pre-Draft events (like the NFL Combine, All-Star Games, etc.) and how well they did in the draft.  To our pleasant surprise, one of the main focal points of the entire article was the business side of this process.  The business side focused on the schedules, the accommodations, our dealings with agents and NFL teams, the operations, the performance/medical/nutritional/football skills staff, and most important – the finances.

 

This might have been the most popular and/or interesting media segment we have been involved with.  This is just purely judging on the extreme volume of questions, comments and requests for more information from our colleagues and fellow aspiring trainers in the industry.  And I was very humbled to find that the majority of colleagues that reached out to me about this specific article were collegiate and professional Strength and Conditioning Coaches – not just those in the private sector who might be attempting to set themselves up for this type of business venture.  And that’s when I really started to realize that many of the aspects I was discussing was not just great pieces of advice on a specialized business venture like NFL Draft Prep – it was basically a blueprint of success overall for both of my companies (BPS and BPSU) and for me personally.

 

As I reflected on my own professional career, I found myself consistently referencing the “transformation”.  The transformation into success followed a unique pathway:

  • Young, eager, hard-working “trainer” willing to learn from everyone and anyone about applied sciences
  • “Strength and Conditioning Coach” that started finding success with athletes and teams
  • “Performance Coach” who’s success with athletes and teams started forcing sport coaches, Athletic Directors, directors, and various employers to take notice of my skills
  • Young, eager, hard-working “professional” willing to learn from everyone and anyone – about business and operations in addition to applied sciences
  • A true Performance Coaching and Educational Professional

 

A good definition of a true professional could be anyone that can find a way to work successfully in this industry – but also have the financial security and freedom to live comfortably, support a family, and be a true mainstay for life.  Someone who can truly progress the applied sciences of the entire industry as a whole, but also be compensated appropriately for it.  YES – I understand that discussing money is a very uncomfortable subject, especially in this industry.  Understand that NOBODY should get into this industry BECAUSE of the money.  In fact, nobody should get into any industry because of the money.  The passion and inner drive for excellence because you truly BELIEVE that what you are providing is making a positive difference in the world – THAT is a reason to enter into an industry.  That is what makes it pure and genuine.  However, if what you are providing and supplying is in high demand – and that demand equates to a specific financial compensation – it is still pure and genuine.  Too many times people think that we’re in the fitness and athletic industry (which is highly dependent on the service of clients), that any discussion of compensation is too sensitive and makes

 

Deceleration Bounding Series

A vast amount of literature exists for bounding plyometric drills when it comes to forward sprinting.  Acceleration bounds with a piston action (alternating leg and single leg) can be used to enhance first step, acceleration, and continuation through the drive phase.  It can also be used to enhance any re-acceleration out of any deceleration or change of direction.  Absolute speed bounding with a cyclical action (alternating leg only) can be used to enhance the “transition” of gravity dictates the body becomes upright, and continuation onto absolute speed and absolute speed maintenance.

 

Plyometrics implemented to enhance deceleration mechanics is extremely efficient, but often under-utilized in many programs.  Any change of direction can be considered a form of deceleration.  In addition, any change of speed, even in a linear direction, can also be considered a form of deceleration.  The BPS Acceleration-Deceleration Zone series on the University exemplifies a great basic form of overall deceleration and re-acceleration.  As previously noted, this can be an excellent training system to enhance any change-of-direction, any change of speed in a linear motion, and any change of speed into a change-of-direction.  All of which will occur in any sport at any position at various speeds and angles.

 

The Deceleration bounding series outlined here and exemplified in the Exercise of the Week can really set a solid base of eccentric loading, and the stretch-reflex necessary for any type of “braking mechanics” – specifically those seen in the Accel-Decel Zones.  A good way of thinking about the deceleration step (or slowing down of speed) is that the base of support is placed in front of the center of mass, dictating that the absorption of force through the ankle joint and a subsequent dynamic action of knee extension will occur to provide the “brake.”  Keep in mind that the knee won’t actually extend, but the knee extensors dynamic strength will enhance this overall motion.

 

  • Back Deceleration Bound – individual
    • Concept of “pushing” aggressively with the knee extensors to maximize height and distance (powerful knee extension and subsequent plantarflexion)
    • Smooth land and sink at the hip-knee-ankle joint
    • Isometric pause at the quarter squat position to “decelerate” the landing and raise the threshold of the high speed eccentric loading force and isometric strength and stability
    • Hip extensors and knee extensors forced to eccentrically load
  • Back Deceleration Bound – individual (arm action)
    • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system
  • Back Deceleration Bound – continuous
    • Continuation of “pushing” aggressively with the knee extensors into a continuous bounding motion
    • Quick land and dynamic re-acceleration bounding action to limit ground contact time
    • Utilize the threshold build from the individual series to enhance the stretch reflex of the knee extensors to propel the body into the bounding action
  • Back Deceleration Bound – continuous (arm action)
    • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system
  • Forward Deceleration Bound – individual
    • Involves throwing the base of support in front of the center of mass to gain the braking system (powerful triple extension initiated by the hip extension)
    • Smooth land and sink at the hip-knee-ankle joint
    • Isometric pause at the quarter squat position to “decelerate” the landing and raise the threshold of the high speed eccentric loading force and isometric strength and stability
    • Primary eccentric loading now placed on the knee extensors
  • Forward Deceleration Bound – individual (arm action)
    • Same as above, except the arm action will propel the body higher and farther to increase the challenge of the overall system

 

An efficient overall program will be to complex the various forms of the bounding with the Accel-Decel Zone series.  This will accomplish a progressive raising of the threshold, utilizing the stretch reflex, and using both of these concepts into a dynamic application drill.  A sample workout plan:

 

  1. Back Deceleration Bound – individual 1 x 20yd
  2. Back Deceleration Bound – individual (arm action) 1 x 20yd
  3. Accel-Decel Zone 5-5-10yd (sprint 5yd, “jog bound” 5yd, re-accelerate to a full speed sprint 10yd). 2 sets
  4. Back Deceleration Bound – continuous 1 x 20yd
  5. Back Deceleration Bound – continuous (arm action) 4 x 20yd
  6. Accel-Decel Zone 10-10-10yd (sprint 10yd, “jog bound” 10yd, re-accelerate to a full speed sprint 10yd). 2 sets
  7. Forward Deceleration Bound – individual x 20yd
  8. Forward Deceleration Bound – individual (arm action) x 20yd
  9. Accel-Decel Zone 5-5-10-10-10yd (sprint 5yd, “jog bound” 5yd, re-acceleration to a full speed sprint 10yd, “jog bound” 10yd, re-accelerate to a full speed sprint 10yd). 2 sets
  10. Accel-Decel Zone 10-5-10-5-10yd (sprint 10yd, “jog bound” 5yd, re-acceleration to a full speed sprint 10yd, “jog bound” 5yd, re-accelerate to a full speed sprint 10yd). 2 sets

 

MAKING YOUR PREPARATION SPECIFIC

When planning out a preparation for the movement/speed/conditioning session for the day, it’s always a good idea to include a good amount of exercises that is as specific to the patterns that will actually be performed.  In the Preparation section of Bommarito University, there are 4 primary sections for Preparation to be performed at the beginning of all sessions.  And the overall Preparation can be best described as CNS Activation and Muscle/Joint Preparation Systems (CAMPS):

  • Support System Preparation – primarily the “impact” joints of the toes, feet, and ankle
  • Trunk/Spine Preparation
  • Suspension / Support / Trunk (SST) Systems Preparation – focusing on the “link” between the Support and Trunk/Spine which is the suspension system through the hips, knees, and pelvis
  • Unloaded Speed/Movement Preparation

 

When focusing specifically on the SST Systems Preparation, notice there is an extremely large volume of exercise choices in the database for all 4 sections.  The 4 sections of the SST are:

  • General movement/muscle prep and tissue temperature elevation
  • Local joint isolation
  • Joint mobility/stability
  • CNS activation

The exercises listed on Bommarito University in the CAMPS section are just a sample of thousands of exercises that can be used for preparation.  There are over 150 individual sample exercises just in the SST section alone.  For an athlete to perform every single one of these exercises before a session would take well over an hour.  It’s a given that an hour-plus of preparation is definitely not needed for a session.  The big key question becomes how to choose which exercises on which days.  Some of it needs to be individualized to the client and the specific medical and/or biomechanical needs.  But some exercise selection can also match the specificity of the day.  Some basic examples are outlined below for each of the main movement categories.

 

 

LINEAR ACCELERATION

The main focus for acceleration should be the full Support System Prep; and the SST System Prep that focuses on hip flexors, hip extensors, and hip separation.  An example of exercises out of the Bommarito Database for SST:

 

Section 1 – General Prep

  • HIP FLEXION / KNEE EXTENSION / HIP SEPARATION EMPHASIS
    • Activation Prep – Buttkick Raise; Walking Knee Hug Lunge
      • Activation – Walking Lunge; Walking Extended Lunge – pause
    • DECELERATION EMPHASIS
      • Activation Prep – Rhythm March – SLOW PAUSE
        • Activation – Explosive Rhythm Lunges

 

Section 2 – Local Joint Isolation

  • HIP EXTENSION EMPHASIS
    • Kneeling/Prone Hip Isolation Series
      • Kneeling Hip Extension – PAUSE and REFLEX
      • Prone Hip Extension – PAUSE and REFLEX
    • HIP FLEXION / KNEE EXTENSION EMPHASIS
      • Supine Hip/Knee Series
        • Straight (opp leg bent) – PAUSE and REFLEX
        • Bent Straight (opp leg bent) – PAUSE and REFLEX
        • Bent Medial (opp leg bent) – PAUSE and REFLEX

 

Section 3 – Joint Mobility/Stability

  • HIP/TRUNK MOBILITY/STABILITY EMPHASIS
    • Kneeling/Prone Hip Mobility Series
      • Kneeling hip extension/out – PAUSE and REFLEX
      • Kneeling hip extension/rotate/out – REFLEX
      • Prone extension/out – PAUSE
    • HIP SEPARATION EMPHASIS
      • Pushup Hip Series
        • Knee Drives
        • Knee Drive Switches

 

Section 4

  • RE-DIRECT FORCE EMPHASIS
    • Back Reach Run – half speed, ¾ speed, full speed
  • CNS ACTIVATION EMPHASIS
    • Linear Wall drills – singles, triples, rapid fire sprint (from Linear Acceleration script)

 

 

ABSOLUTE SPEED

Absolute speed, or maximum velocity, is obviously very similar to acceleration in the sense that it is movement in a straight line.  However, because it is moving at much greater speeds, and the leg is moving in more of a cyclical pattern (as opposed to the piston action of acceleration), the body must be prepared for these varying forces.

 

The Support System Prep through the foot/ankle joints will be similar, but just in lower volumes as compared to acceleration.  Instead of performing the entire sequence, probably just choosing two or three exercise sequences from this system is probably adequate.  Instead, the focus can be transferred more to the Trunk/Spine Preparation, which can make the absolute speed session much more efficient.

 

Trunk/Spine Preparation:

  • Alignment Position Band stabilization holds (from the right and left side) – since the athlete is set into a kneeling position with the hips separated, the force of the band coming from the right and the left side will emphasize the lateral flexors of the spine from an isometric standpoint while the pelvis is being stabilized in this split position
  • Forward Single Arm Sled March – the “heel dig and pull” action of the sled march will concentrically work the hip extensors. While the force of the attachment of the sled is coming off of one side of the body (hence, the single arm position), the emphasis is being places on the rotators of the spine from an isometric standpoint as the hip is extending concentrically

 

SST Systems Preparation:

Section 1 – same as acceleration

 

Section 2 – same as acceleration

 

Section 3 – same as acceleration

 

Section 4 – now shift to more focus on absolute speed preparation

  • CNS ACTIVATION and HEAVY ECCENTRIC LOADS EMPHASIS
    • Ankling – half speed, ¾ speed, full speed
    • SL Stiff Leg Deadlift – PAUSE and REFLEX
    • Ankling to Buttkick – varying distances
    • Straight Leg March – SLOW PAUSE and FAST REFLEX
    • Straight Leg Skip – individual and continuous

 

 

LATERAL / FORWARD MULTIDIRECTIONAL

A movement day involving patterns of lateral shuffle, lateral runs, and/or any forward multidirectional day will place a great deal of emphasis on heavy forces across the foot/ankle joints for changes of direction, and using a lot of hip adductors and abductors in various multidirectional runs and motions.

 

For the absorption of force and re-direction of forces for changes of direction, the entire Support System Preparation would be appropriate.  For the choices of exercises for SST System Preparation, the emphasis could be as follows:

 

Section 1 – General Preparation

  • HIP EXTERNAL ROTATION EMPHASIS
    • Activation Prep
      • Hip Rotate (Glute) March – SLOW PAUSE and REFLEX
    • Activation
      • Hip Rotate (Glute) Skip – Rhythm individual and Power
    • Active Motion
      • Hip Rotate (Glute) Raise
    • HIP ADDUCTION EMPHASIS
      • Activation
        • Adduction Rhythm – varying speeds
      • Active Motion
        • Lateral Lunge – ROLL FOOT
        • Explosive Lateral Lunge – ROLL FOOT
      • HIP SEPARATION / ECCENTRIC LOADING EMPHASIS
        • Activation
          • Sumo Squat
        • Active Motion
          • Sumo Squat-outs

 

Section 2 – Local Joint Isolation

  • HIP ABDUCTION EMPHASIS
    • Side Lying Hip Series
      • Side Raise – PAUSE and REFLEX
    • HIP ADDUCTION EMPHASIS
      • Side Lying Hip Series
        • 30-deg Adductor Raise – PAUSE and REFLEX
        • 60-deg Adductor Raise – PAUSE and REFLEX
      • HIP FLEXION/HIP ROTATION EMPHASIS
        • Supine Hip/Knee Series
          • Lateral – rotate out (opp leg bent) – PAUSE and REFLEX
          • Medial – rotate in (opp leg bent) – PAUSE and REFLEX

 

Section 3 – Joint Mobility/Stability

  • TRUNK MOBILITY EMPHASIS
    • Standing Trunk Series
      • Trunk/Hip Rotations – SLOW and FAST
    • HIP/KNEE/ANKLE STABILITY
      • Standing Hip Series
        • SL Isometric ¼ Squat – front extension – slow
        • SL Isometric ¼ Squat – side extension – slow
        • SL Isometric ¼ Squat – side extension – slow

 

Section 4 – CNS Activation

  • DYNAMIC HIP MOBILITY EMPHASIS
    • Leg Swing Series
      • Linear – PAUSE and REFLEX
      • Lateral – PAUSE and REFLEX
    • CNS ACTIVATION EMPHASIS
      • Lateral Wall Drills – doubles (from Lateral Movement script)
      • Lateral Line Bounding – singles (from Lateral Plyometric script)

 

 

BACKWARD MULTIDIRECTIONAL

For a backward multidirectional emphasis, whether it is a backward run or a backpedal/anglepedal weave motion, will be really focusing on hip pivots.  Analyzing hip pivots from a biomechanical standpoint, it’s obvious that a lot of hip horizontal adduction and hip horizontal abduction occurs.   The preparation systems can then be emphasized with these two primary motions.  Just like with lateral and forward multidirectional, changes of direction will place a heavy emphasis on the Support System Preparation (for the foot/ankle joints).  However, one main difference is when executing the Support System Prep for backward emphasis days, the main focus should be on two exercise sequences from this database – Back Dorsiflex Series and Back Low Walk Series.  Instead of performing the entire Support System Preparation on the backward days, it might be more appropriate to just focus on multiple reps of just the Back Dorsiflex and Back Low Walk series.

 

For the SST Systems Prep, the following sequences have proven to be very appropriate for backward emphasis days:

 

Section 1 – General Preparation

  • HIP HORIZONTAL ABDUCTION EMPHASIS
    • Activation Prep
      • Back Pivot March – SLOW PAUSE and FAST REFLEX
    • Activation
      • Back Pivot Skip – rhythm individual, rhythm continuous, power
    • Active Motion
      • Drop Lunge, Explosive Drop Lunge, Explosive Drop Lunge-pause
    • HIP ADDUCTION EMPHASIS
      • Activation
        • Adduction Rhythm – varying speeds
      • Active Motion
        • In Place Lateral Lunge – FEET INVERTED
        • Lateral Shifts – FEET INVERTED

 

Section 2 – Local Joint Isolation

  • HIP HORIZONTAL ABDUCTION EMPHASIS
    • Kneeling/Prone Hip Isolation Series
      • Kneeling Side Lift – PAUSE and REFLEX
    • HIP ABDUCTION EMPHASIS
      • Side Lying Hip Series
        • Side Glute Raise – PAUSE and REFLEX
      • HIP ADDUCTION EMPHASIS
        • Side Lying Hip Series
          • Adductor Raise – PAUSE and REFLEX

 

Section 3 – Joint Mobility/Stability

  • TRUNK MOBILITY/STABILITY EMPHASIS
    • Lying Trunk Series
      • Supine Crossovers – PAUSE and REFLEX
      • Prone Crossovers – PAUSE and REFLEX
    • Kneeling Trunk Series
      • Alignment Thoracic Rotation – PAUSE and REFLEX
    • HIP/KNEE/ANKLE STABILITY
      • Standing Hip Series
        • SL Squat Touchdown – PAUSE and REFLEX

 

Section 4 – CNS Activation

  • DYNAMIC HIP MOBILITY EMPHASIS
    • Leg Swing Series
      • Forward/Backward Circles – SLOW and FAST
    • CNS ACTIVATION / EXTREME FORCE ABSORPTION/RE-DIRECTION EMPHASIS
      • Back Lunge Series (from Backpedal/Anglepedal script)
        • All 6 levels

 

As with any preparation for any movement script, the Unloaded Speed/Movement Prep can be a good substitution and change of pace.  However, for the concept of specificity, the exact scripts listed above can really be an efficient way to progress the forces required for the exact movements seen in the training.  Many example and variations of exercises can be substituted, but the main concepts can always be implemented for optimum performance.  To summarize:

 

LINEAR ACCELRATION

  • Full Support System Prep
  • SST Systems emphasis on hip flexors/extensors
    • CNS Activation emphasis on re-directing force

 

ABSOLUTE SPEED

  • Short, quick Support System Prep
  • Heavy emphasis on Trunk/Spine Prep
  • SST Systems emphasis on hip flexors/extensors
    • CNS Activation emphasis on technical mechanics of absolute speed and heavy emphasis on eccentric loading

 

 

LATERAL/FORWARD MULTI-DIRECTIONAL

  • Full Support System Prep
  • SST Systems emphasis on hip abductors/adductors and trunk stability
    • CNS Activation emphasis on dynamic hip mobility and low-grade plyometrics of absorbing forces through the edges of the feet

 

BACKWARD MULTI-DIRECTIONAL

  • Support System Prep heavy emphasis on forces in a backward pattern (Back Dorsiflex and Back Low Walk Series)
  • SST Systems emphasis on hip horizontal adductors and hip horizontal abductors and trunk mobility
    • CNS Activation emphasis on dynamic hip mobility and force absorption and re-direction in low, deep-bending positions

UPPER BODY PRESSING STRENGTH – BUILDING ABSOLUTE, SPEED, REVERSAL, AND STABILIZATION STRENGTH COMPONENTS AND SPORT SPECIFICTY CONSIDERATIONS

For years, the “Bench Press” has been the gold standard for athletes and fitness enthusiasts for total upper body strength.  In today’s era of Sports Performance, various strength components of all form of upper body pressing remains a highly controversial subject.  There are some that feel that Bench Press strength (and strength endurance) it is still the gold standard for measurements of overall strength of the upper body.  There are some that feel that it is overrated, and prefer to train upper body pressing around what they consider to be more “functional” forms of upper body pressing.  Through all of the online controversy, one important truth remains to be constant – upper body pressing strength, in ALL its forms, is absolutely essential to all sports and levels of athletes.  This article will break down all forms of pressing strength; discuss the various components of how to maximize each form; and discuss all of the arguments in terms of level of importance and sport specificity.

 

POWERLIFTING “TRANSFER” and “SPORT-SPECIFICITY”

 The constant argument that maximizing absolute strength for the Bench Press should remain in Powerlifting and has little transfer to “Sport-Specificity” of many movements seen in athletic competition is completely ridiculous.  Even the argument that it should remain in heavy contact sports (such as Lineman in football) holds little to no value.  The bottom line is that many elite and well-educated Powerlifters have great knowledge on methods to improve overall Bench Press absolute strength – such as assistance exercises, techniques, variations specific to the body and individual weaknesses, periodization models, etc.  All of these great concepts relates to increasing efficiency, safety, and performance improvements of all forms of upper body pressing.  Yes, they will use is specifically for their event in their sport.  However, that doesn’t diminish the value of the concept of the necessity of upper body pressing strength and efficiency with all levels of athletes at all sports.  When identifying this “importance”, just break down the biomechanics of what is actually occurring during an “upper body press”, whether it be a traditional Bench Press exercise or not.

 

“What is an upper body press?”

  • GlenoHumeral (GH) Horizontal Adduction
  • Elbow Extension
  • Scapular and Spinal stabilization

 

There will be varying degrees of these biomechanical motions.  For example, the amount of GH horizontal adduction between a DB press and a barbell press; or incline versus flat.  Or the increased level of scapular/spinal stabilization needed for a good “arch” in the lumbar/thoracic area via a commonly used Powerlifting technique.  Or the level of stabilization isometric strength required for a SA DB Press, specifically through the trunk/spine rotators.  However, the most important factor is that no matter the variation, the three aforementioned motions will always occur.

 

“Sport-Specificity?

In the weight room, the most overrated topic in the entire industry of Sports-Performance.  Never has this “argument” been more ridiculous than something like than upper body pressing.  Think of these main questions, when questioning whether upper body pressing is “necessary” for your sport:

  • Is there any sport where GH Horizontal Adduction does NOT occur?
  • Is there any sport where elbow extension does not occur?
  • Is there any motion in the weight room that exactly mimics the specificity of the actual motion that occurs in sport
  • THE ANSWER TO BOTH QUESTIONS IS A RESOUNDING NO!

The bottom line is Sports Performance Coaches need to stop trying to mimic what is “specific” to the motion of what exactly is occurring in their sports and start thinking in terms of what biomechanical motions occur during their sport.  Hence, what is known as the BPS mantra:  TRAIN MUSCLES, DO NOT TRY TO RECREATE MOTIONS OF THE SPORT!!

 

Training the muscles themselves that produce a motion – in all of the forms of strength – in BOTH isolated and complex multi-joint movements WILL transfer to the sport.  And it will transfer to the motions of the sport.  Muscles create the motions seen in sport.  There are many ways to train and develop these muscles that will enhance these motions seen in sport – without actually recreating the motion!  Hence upper body pressing, which may not recreate ANY motion exactly seen in sport, but greatly enhances strength and efficiency of key motions seen in virtually EVERY sport!

  • Do “throwing” or “overhead” athletes undergo GH Horizontal Adduction and/or Elbow extension during their sport? YES
  • Do “fighters” or “combat” athletes really need to ALWAYS train the “endurance” aspects of upper pressing, or try to make the press specific to a “punch” with bands, cables, air resistance? NO
    • Is this move into more specificity important? YES, but at later forms of the training cycle
    • Will just simply strengthening and increasing the efficiency of GENERAL FORMS of GH Horizontal Adduction and Elbow Extension lead to greater trainability at the more “specific” forms of training, like more punching motions with bands, cables, with/without strength endurance? YES
  • Will absolute strengthening of general pressing lead to more efficiency when building eccentric, reversal, and dynamic pressing motions? YES
  • Is pressing strength, even in general and basic forms “specific” to all athletes at all levels in all sports? YES!

 

Just always remember when discussing anything “functional” or “sport-specific” to as the RIGHT QUESTIONS.  And give answers based on proven biomechanics of how the body functions – in training versus sport specific motion.

 

Keep in mind that general modifications can be made for the individual, NOT the sport.  The individualization might arise because of the wear and tear of the sport.  But the variations of pressing strength are always related back to the individual.  The specificity of the sport always relates back to volume.  Not just volume of the overall periodization model, but volume of each of the types of strength seen in the overall periodization model.  For example:  An Offensive Lineman in the NFL will differ from a high school volleyball player with regards to volume.  They both need pressing strength with regards to absolute, speed, reversal, and stabilization strength.  But the overall volume of pressing strength on each workout of the overall periodization model will be different.  And the volume of each of the categories of absolute, speed, reversal, and stabilization strength will be different.  Any modifications (board versus flat, overhand grip versus neutral grip, DB versus barbell) will be related to the individual – NOT the sport.  Individuality is that of injury history, current ability to neurologically contract, ROM limitations (biomechanical or current neurological function), training history, etc.

 

ABSOLUTE STRENGTH

Absolute pressing strength usually revolves around a 1RM (rep maximum) Bench Press.  The most “sport-specific” form obviously being Powerlifting, since the Bench Press IS the sport (or one of 3 key events in the sport).  As more and more elite Powerlifters and Powerlifting coaches enter the world of Sports Performance, maximizing Bench Press absolute strength for athletes is becoming more and more prominent.  As demonstrated above, the elite Powerlifting community can be extremely valuable in terms of all forms of upper pressing absolute strength.  In fact, 1/3 of their entire sport revolves around the ability to maximize upper body strength while limiting overload joint stress associated with this motion. All assistance exercises and variations will then lead towards efficiency and minimizing overload stress.  Imagine how important it is for an “overhead” athlete to train GH Horizontal Adduction and Elbow Extension without overload stress on the associated joints!  Can even baseball players learn a great deal from an intelligent Powerlifter that has perfected the art of maximal strength?  Absolutely

 

One more thing to keep in mind with regards to “specificity” of absolute strength training of upper body pressing is CNS overload.  Overall neural recruitment is essential to maximizing all forms of athleticism.  Upper body pressing strength, even with and especially with limiting range of motion pressing (board/floor press), will definitely require high motor unit recruitment.

 

In terms of maximizing absolute strength, be careful of not trying to follow rules.  However general guidelines are very important.  Following these simple guidelines can be a great starting point for all athletes, with obvious individualization needed with regards to independent variables listed above (like injury history, etc.).:

  1. Use 4-board, 3-board, 2-board, and 1-board pressing extensively. Not only for great variation at a found weakness (“sticking point”), but also for training in ranges they can   Many times, even the strongest and most experienced lifters can have a neurological inhibition, which can limit range of motion control.  Identify the inhibition and treat it to open up the range, but don’t slow down the absolute strengthening progress – just train in the controllable range of motion at that particular snapshot in time
  2. Use variable load consistently! Accommodating resistance is well documented and scientifically proven.  Don’t only use it for Dynamic days, it can be a valuable CNS overload on maximum-effort days as well
  3. The less experienced lifters use fewer variations. The more experience lifters use more variations.   For our more experienced lifters, we change the variation of the pressing almost weekly.  For less experienced lifters, use the same press for at least a 3-week microcycle to gain experience in the actual skill of the assigned press.  Don’t change the variation just for the sake of changing it.  Always have a reason.
    1. For our middle school and grade school athletes, we change it about every 8 weeks
    2. For our high school and beginning collegiate athletes, we change about every 3 weeks.
    3. For our elite and professional athletes, we change it weekly; unless they are a less experienced lifter, or an injury gets them back into the category of needing to master a pressing exercise skill
  4. Double up on the volume of upper pulls and assisted exercises of elbow extensors. Overload the volume of all of the pulls – GH extensors, scapular retractors and depressors, GH horizontal abductors, elbow flexors.  Complex and isolated movements! Having a strong “base” is extremely important to the art of maximal pressing.  Sheer elbow extensor strength and strength endurance is crucial to the art of the press – with a barbell or DB (even though its more prominent with a barbell)
  5. Use more DB with overhead athletes; but not with younger high school and pre-high school athletes. Not because it’s more “specific”.  But because more horizontal adduction is required and that is a crucial biomechanical action that needs more volume.
  6. Use a Neutral Grip bar with athletes with neurological inhibitions of GH internal rotation. The obvious reason is that it limits the amount of GH internal rotation with the pressing motion.
  7. Use a good volume of true max effort work (90% and above) in a given 3-week microcycle – even with high school athletes. And don’t be afraid of max effort work with DB and SA DB – same concept
  8. Use Floor Pressing as a standard in every phase macrocycle (example summer 8-week macrocycle before training camp. It’s a phenomenal tool to maintain the proper intention of the exercise of pressing

 

DYNAMIC STRENGTH / REVERSAL STRENGTH

Dynamic Strength is just like it sounds – pressing a specific load as fast as possible through a range of motion as opposed to the overall amount of load that can be pressed through the range of motion.  This type of strength is extremely important to sport.  Absolute strength sets the base, enhances the contractile capability of the motion, and improves quality of the contraction.  The dynamic motion is a shift to more true “specificity”.  In discussing real specificity, think in terms of the contraction, not just the motion.  Dynamic contractions are specific to sport because sport is dynamic.

 

Reversal strength is using the stored elastic energy off of an eccentric contraction to a stretch reflex that contributes to a more powerful concentric contraction during the press.  Dynamic strength and Reversal Strength are thus completely related.  Each will have a more positive effect on the other.  Also keep in mind that an “X” isometric (no pause – a quick eccentric-concentric action) is not always required to build reversal strength.  It takes an extremely experienced lifter, and a ton of absolute eccentric strengthening over time to safely and efficiently hit an XXX tempo on an upper press.  The potentiation factor of a fast eccentric (1 or X on the eccentric) will raise the threshold.  Even if the stretch reflex isn’t used during a loaded press, doesn’t mean that the reversal strength isn’t being trained.  Muscle contraction is all about the threshold.

 

Guidelines for Dynamic Strength:

  1. Build and micro-progress the tempo over time of a training cycle. Using a tempo structure of ECCENTRIC-ISOMETRIC-CONCENTRIC, and with “X” noting “as explosive as possible”.  Work your way into an XXX tempo, if at all.  Many of our elite, most experienced lifters never progress beyond a 11X or X1X in a macrocycle
    1. 21X
    2. 11X
    3. X1X
    4. XXX
  2. Build as much eccentric and isometric strength as possible. Raising the threshold of stored elastic energy off of an eccentric is crucial to the stretch reflex action.
  3. Contract hard during the isometric holds. The intention of the exercise at various phases of the range of motion is just as important as the exercise selection
  4. Don’t be afraid to change the intension with external forces! The faster the contraction, the more difficult it is to control the actual intention of the press.  Using bands, slingshots, and manual resistance on above or below the elbow joint to create a variation of intention of “out” or “in” at various phases is a great development tool for dynamic work
  5. Always use variable loading. Simple concept of accelerating through the end range of motion of the press can be safely and efficiently executed with accommodating resistance.
    1. Simple progressions of chains to multiple chains to bands
    2. Use all forms of bands and progress based on tension: mini, micro-mini, micro, light, etc.
  6. Use Speed-Strength (1.0+ m/s) and Strength-Speed components (0.7 to 1.0 m/s).  They are both necessary components of dynamic and reversal strength
  7. Use an analytical component (Tendo is the easiest to use and most efficient). Best tool for the money, and absolutely essential to specific progressions
  8. Set a good base of absolute strength and learning of the art of the press as a precursor into pressing. However, don’t follow guidelines of “how much” pressing absolute is necessary for dynamic and reversal work.  Other than Powerlifting, this doesn’t really apply.  Don’t rush inexperienced, weaker lifters into dynamic with variable loading before they have at least mastered the art of the press.  However, DON’T wait until they can “bench a certain amount.”  Some athletes can do speed work without even getting a ton of maximal work.  Speed strength is an essential form.  If someone’s maximal capability happens to be less than another, doesn’t necessarily mean he/she should not do dynamic work.  Set the base, but incorporate lighter, variable loaded dynamic work as soon as the art is perfected.

 

STABILIZING STRENGTH

Stabilizing strength should never be confused with what a lot of people are labeling as “functional strength.”  Remember that unilateral work, DB work, standing cable/band presses, using unstable surfaces does not make things more “functional.”  Training “function” of a sport or movement mean to increase the capability of the motion.  If there is an inhibition and/or weakness of a specific muscle involved in a motion, simply activating and/or strengthening that muscle via isometrics and isolation exercises is the most “functional” thing you can do.  Because that system will lead to the greatest function.

 

However, keep in mind that stabilizing strength is important.  For this purpose, stabilizing strength has a lot of independent variables and forces involved of the smaller muscles that cross and stabilize a joint involved in the motion.  Great examples for upper pressing are the muscles that are involved in protracting the scapula and upper rotating the scapula.  Protraction of the scapula will definitely occur during an upper press.  And, depending on the position of the GH joint during the press, upper rotation of the scapula will occur.  Isolating these types of muscles is crucial to the stabilization factor of a pressing motion

 

Guidelines for stabilizing strength:

  • Use a variety of exercises to accomplish many forces around movement of the scapula
    • Flys
    • Punches
    • Scapular pushups
    • Scapular punches
    • Scapular raises
  • Perform higher tempos and a lot of time under tension. Gain as much cross-bridging as possible to elicit a response of the smaller tissue of these involved muscles
  • This work great as a beginning preparation before heavy multi-joint pressing and as a complex to keep the actively stimulating this tissue
  • These smaller muscles don’t need a lot of time to recover – they can be trained daily, even on lower body days
  • Use a lot of smaller/lighter bands to create various forces of isometric GH rotation with active scapular motion

MULTI-DIRECTIONAL MOVEMENT PATTERNS – FOCUS ON LATERAL RUN, BACK LATERAL RUN, BACK ANGLE LATERAL RUN

When thinking about multi-directional movements, many coaches think only in terms of changing directions.  While that is certainly important, there are many additional aspects to consider with regards to movement and speed patterns in “multiple directions”, even before a direction change occurs off of the pattern.  For instance, an analysis of what is occurring during a highly dynamic “lateral” motion, which is a pattern that is commonly placed into speed/movement-training programs could lead to three primary options:

 

  • LATERAL RUN (LR)
  • BACK LATERAL RUN (BLR)
  • BACK ANGLE LATERAL RUN (BALR)

 

There are numerous other primary options for movement in a multi-directional sense – such as lateral shuffle, backpedal/anglepedal, and forward multi-directional – but they are more controlled motions.  Looking at a faster, more dynamic motion, including when it needs to be executed at full speed, the three primary aforementioned motions apply.

 

Note the motions uploaded to the Exercise Database (also featured in the 6-2-15 “Exercise of the Week.”).

 

Lateral Run (LR)

This is basically a full sprint motion with the line of sight perpendicular to the motion.  Note that the shoulders must remain square to the line of motion.  However, the “piston” action of the acceleration is very similar to a regular linear sprint motion.  The exact same phases of the sprint cycle still occur:

  • Residual phase – moment from the time the foot leaves the ground to the moment that the thigh begins forward motion (flexion)
  • Recovery phase – moment from the initiation of thigh flexion to the end range of motion of thigh flexion
  • Transitional phase – end range of motion of thigh flexion to initiation of thigh extension
  • Ground preparation phase – initiation of thigh extension to ground contact
  • Ground contact phase – the entire phase the foot is in contact with the ground.

Note the extreme similarities to a regular linear acceleration – the “piston action” of the legs are the exact same with two distinct differences:

  1. There is additional contributions of the abductors and adductors during the Recovery Phase and Ground Preparation Phase, leading the piston action across to the center of mass (COM) of the body during Recovery to slightly outside of a linear sprint position during Ground Preparation
  2. There is different challenges of stabilizing the foot during Ground Contact since the absorption of force and redirection of force during this phase is slightly off the edges of the feet

 

The contributions to motion are also the exact same as a linear sprint:

  • Conscious activation of muscles
  • Stretch reflex mechanisms after Ground Contact and upon Transitional Phases
  • Sub-conscious reflex (Crossed-Extensor Reflex) – meaning the efficient arm action will lead to a more efficient leg piston action; in a sense, the arms lead the legs and still should be trained and coached as such – just like in linear sprinting

 

A lateral run motion is specific to many sports.  The most obvious being a Linebacker in football, a tennis player, a soccer player – any sport which a high dynamic (or full speed) lateral motion must occur, but the line of sight must be different than the actual motion (like a Linebacker running along the line of scrimmage, but the line of sight is on the QB, not the direction of motion).   However, almost every single sport uses this motion, even if it’s only a step or two (examples is basketball, volleyball, a baseball infielder, lacrosse, etc.).

 

Back Lateral Run (BLR)

This is essentially the exact same movement pattern as LR, with the only difference being the proprioception of the line of sight.  Note that in a LR, the athlete can still view where he/she is running out of the peripherals (even if the line of sight isn’t exactly looking to the end destination of the motion).  In the BLR, the head is rotated so the line of sight is exactly in the opposite direction of the motion.  There is zero chance of any sight of end destination of the run.  This places a much greater challenge of efficiency of the piston leg action because the proprioceptive concept of “running full speed where you are not looking”.  Keep in mind that this is a trainable effect.  The more comfort an athlete has in this new proprioceptive stimulus, the more efficient the overall motion can be.

 

A BLR is also specific to many sports.  The most obvious being a defensive player in football moving away from the line of scrimmage (but sight still being in the offensive backfield on the QB or skill players being covered); a baseball outfielder tracking down a fly ball; or a defensive player in soccer covering a man but sight being on the ball.  Just like LR, a BLR is still specific to many sports even if it’s only one step (again examples like basketball and volleyball).

 

Back Angle Lateral Run (BALR)

This follows the exact same concepts as the BLR.  The only difference being that the head is rotated to a greater angle, which increases the challenge of the overall proprioceptive stimulus.

 

This is still specific to all the aforementioned sports.  A great example being a defensive player in football that needs to move away from the line of scrimmage (LOS) with line of sight being on the QB – but the angle of moving away from the LOS isn’t always a direct perpendicular line to the LOS (as it would be with the BLR).  Many times it’s on an angle – hence the Back Angle Lateral Run.

 

It’s interesting to note that the BLR and BARL still have the exact same motions and challenges of the lower body action as seen in the LR.  The main increase of the challenge lies in the proprioceptive stimulus of maintaining efficient movement patterns with head turned 90 degrees (BLR), or greater (BALR) and no peripheral vision of end destination of the motion.

 

Changing Directions (COD)

All three of these motions (LR, BLR, BALR) can have two primary categories of a change of direction off of the motion:

  • Change of direction to the “same side”
  • Change of direction to the “opposite side”

 

Both of these categories are exemplified in the Exercise Database.  A change of direction to the same side can be a sprint out of the LR/BLR/BALR along the same line.  Note that there can be times where a LR changes into a full speed sprint on a slight angle.  This category is mainly any COD that is greater than 90 degrees off of the LR/BLR/BALR.  There should be no loss of speed (in advanced athlete cases, speed can actually be gained off of the COD), and it’s a “cut” off of one foot.

 

A change of direction to the opposite side is any COD off of a LR/BLR/BALR that is less than 90 degrees.  It can be a “full turn” – like shown in the Pro Shuttle drill, or it can be at a slight angle.  In this case, there must be a breaking deceleration step, slight stop, and re-acceleration.  Hence, it’s a COD off of two feet.  The edges of the feet and the ability to absorb force and redirect force off the edges of the feet are of primary importance.  Note that the “break deceleration” step will always be on the outside edge of the foot of the inside leg; and the “stop and re-redirecting” step will always be off of the inside edge of the foot of the outside leg.  Primary plyometrics and footwork drills off the edges of the feet thus become great building blocks to overall efficiency of these 3 motions and any changes of direction off of these 3 motions.

 

It’s also important to note that these three primary motions (LR, BLR, BALR) and all of the changes of direction need to be trained for all sports.  Don’t always think in terms of training in to be exactly sport specific.  Sometimes its essential to get the full training effect, as shown with the minimum of 5-yard motions demonstrated in the Exercise Database.

 

A great example of this is basketball players.  Watching this unique sport, and the movement requirements of this sport, it’s easy to identify that these motions do occur, but almost always within a very short, confined space.  Hence, there is rarely a time where a basketball player executes a LR, BLR, or BALR for 5 yards.  It’s always just a step or two.  However, in training this motion, sometimes it’s best to carry the motion out 5 yards.   This obviously does not look like what occurs in the sport – but remember, we are training for efficiency, not just trying to recreate the sport.  If you want to be more efficient at the exact motions required for basketball, play basketball.  We are performance coaches, NOT sport coaches.  Our job is to maximize efficiency of motion, to be able to be applied to the sport.  If an athlete executes a full speed LR for 5 yards, think of what is occurring towards the end of the 5-yard motion.  The body is moving at greater speeds, especially with the piston action – meaning that the muscle action and the stretch reflex mechanisms, and the challenges of absorbing and redirecting forces through the edges of the feet are now greatly intensified.  This intensified “training of the muscles” will have a greater transfer to the sport, when only a step or two is required.  Also, moving at greater speeds throughout the 5-yard zone will greatly increase the challenges of changing directions off of the motion (and thus the deceleration and re-acceleration components of the muscles during this COD).  Again, the training effect of the muscle action during this drill will have a greater transfer to the sport because the threshold of accepting and redirecting these forces is constantly being raised throughout the training cycle.

 

This line of thinking of “training muscles, NOT recreating motions” is important when considering all aspects of sports performance.  But it really holds great value when analyzing LR, BLR, and BALR.

TAKE YOUR CARDIO INTO THE “ZONE” – THE 90-MINUTE PER WEEK ULTIMATE FAT-BURNING WORKOUT

BPS 6-Zone System – The key to maximizing Fat Loss Without Over-Training

  1. Quality over Quantity
  2. Convenient Training Schedule for Hectic Lifestyle
  3. Efficient workout that provides most “Bang for Buck”

 

As trainers, we are constantly fighting logistics.  Logistics of how often a client can attend training sessions, the session length, and the maximum intensity that can be sustained each session.  Hence, we are always trying to find the most efficiency for the allotted time.  Most group fitness classes, Cross-Fit, or even athletic speed/conditioning sessions do a great job of working within a key energy system that make quick gains.  However, if you limit your training to one or two energy system zones (even the key zones), you can never make maximal gains; and you will never be as efficient in these key zones.  The BPS 6-Zone System allows for ALL of the cardio zones to be taken into account over a training cycle – obviously emphasizing certain zones, but never leaving anything out.  This can be implemented into athletic programs or for regular fitness clients or groups.  That’s the most intriguing part of this 6-Zone System – it can really apply to any fitness client or group at any level.  The difference will be the mode of training or exercise equipment and overall intensity within the session.  Also for athletes, the frequency of each zone per month-microcycle can change dependent on the sport and off-season phase.

 

Looking at the most efficient ways to maximize Cardiovascular Fitness, a full understanding of ALL of the energy systems is crucial.  There has been an abundance of research and applied methods that is dedicated to the holy grail of “fat loss” and “toning”.  The main thing to think about when breaking down research to put into training protocols is to understand the big picture.  Research has led to a number of various concepts such as “High Intensity Interval Training”, “Fat Burning Heart Rate Zones”, “Power Endurance”, etc.  All of these are great concepts, but only really work within a limited amount of energy system zones.  While all of these concepts are good and effective, a training program can never leave out the big picture – maximize efficiency of ALL of the energy systems in a given microcycle, just have a specific EMPHASIS on a system that is personalized towards the ultimate goal and purpose.

 

Breakdown of the Energy System Development (ESD) Zones

Aerobic Capacity (AC)

  • Average Work:Rest Ratio – None, it’s more of a consistent long slow distance
  • Intensity – Low
  • With presence of oxygen
  • Improve peak oxygen consumption and associated cardiovascular functions to support endurance performance
  • Developing the “aerobic base”

Aerobic Power (AP)

  • Average Work:Rest Ratio – 3:2 to 1:1
  • Intensity – 40-60%
  • With presence of oxygen
  • Maximize the efficiency of the aerobic base via longer interval training
  • Maximizing the efficiency of the base

Anaerobic Lactic Capacity (ALC)

  • Average Work:Rest Ratio – 1:1 to 1:2
  • Intensity – 50-70%
  • Without presence of oxygen
  • Lactic – anaerobic glycolysis will be the primary energy source utilized
  • The shift of raising the the tolerance to lactic acid accumulation; the beginning of raising the Lactate Threshold (LT)

Anaerobic Lactic Power (ALP)

  • Average Work:Rest Ratio – 1:2 to 1:4
  • Intensity – 60-80%
  • Without presence of oxygen
  • Lactic – anaerobic glycolysis will be the primary energy source utilized
  • Raising the Anaerobic Threshold (AT) (the point at which lactate is produced faster than it can be removed)

Anaerobic Alactic Capacity (AAC)

  • Average Work:Rest Ratio – 1:3 to 1:8
  • Intensity – 75-100%
  • Without presence of oxygen
  • ATP-PC phosphagen systems will be the primary energy source
  • Maximize the ability to execute high power output exercises over a set period of time

Anaerobic Alactic Capacity (AAP)

  • Average Work:Rest Ratio – 1:6 to 1:20
  • Intensity – 90-100%
  • Without presence of oxygen
  • ATP-PC phosphagen systems will be the primary energy source
  • Raise the overall threshold for overall power output

 

Most people that do endless minutes on cardio machines are working in the AC and AP zones (yes, even if it’s done on the “interval” setting).  Most group fitness classes work between AP, ALC, and some ALP (the more advanced classes).  Cross-Fit is primarily the “Power Endurance” concept of ACC and AAP.  The High-Intensity Interval Training (HIIT) is the concept of maximizing the “fat burning zone” – primarily in the ALP to AAC zones.  As previously stated, all of these are effective.  However, like anything in the fitness world – it’s always best to think in terms of overall periodization and building blocks.

 

Of course the ultimate “fat burning zone” lives in ALP and ALC.  Hence why you see the overall breakdown of the BPS Zone microcycle feature more than half of the overall volume within ALP and ALC.  However, if you want to maximize the efficiency of each zone, you have to be efficient in all zones.

 

Implementing the Zones into a Specified Mode
This is where it gets interesting – motivating and coaching the clients to express the proper intensity in the assigned Zone.  Specifically the most challenging will be to train at maximal or near-maximal intensity in the Alactic Zones.  Note in the chart many of the AAC and AAP are very short bursts with a work to rest ratio assigned as in the chart above.

 

An example is Week 1, Day 1.  Note it’s a Concept 2 Row machine with a work to rest ratio of 15 sec on and 45 sec rest (in this case, recovery).  This is near-maximal intensity (basically go as hard as possible) is for 15 seconds.  Then keep rowing, but go at a lighter intensity and slower pace for 45 seconds.  Then continue to repeat these intervals for a given amount of time (as stated below in the breakdown – 10 minutes for beginners, and 15+ minutes for advanced.  The key is to execute maximal intensity during the 15 seconds each bout  for the entire duration of the workout.  Obviously if your executing 15 total bouts, the first 15-second bout (maximal) will be more intense than the fifteenth 15-second bout (near-maximal).  However, your intention is to move the row as fast as possible; even though the power output might be near maximal.

 

All of the intentions that need to be reflected by a specific intensity are shown in the chart (low, 40%, 50%, 60%, 75%, 100%, etc).

 

Heart rate monitors are an excellent mode to measure intensity and recovery over time – and should be recorded.  For example above, the first time the 15s/45s system is performed, it will get the heart rate to a certain high percentage of max heart rate.  And there will be a certain time that it takes the heart rate to get back down to resting at the completion of the workout.  If this is 15s/45s is repeated at a later time, and it’s compared to the first workout:

  • More intensity should be executed for the 15s work bouts for the second workout
  • This increased intensity should be able to be done at a lower heart rate during the second workout (even though it will still be a high percentage of max heart rate)
  • The heart rate recovery will get back down to resting quicker after the second workout

Just like any style of training – records of progression is the key to ensure proper overload without overtraining.

 

The Monthly Breakdown

  • Microcycle – one month (4 weeks)
  • Approximate training volume – 3 days per week
  • 12 total workouts
  • Workout length
    • Beginner – 10 min Zones, 20 total minutes per day
    • Advanced – 15-20 min Zones, 20-40 minutes per day
    • 1-2 hours per week; 4-8 hours per month
  • Two Zone segments per workout
  • 24 total Zone segments per month breakdown
    • AP – 2 total Zones
    • AC – 2 total Zones
    • ALC – 4 total Zones
    • ALP – 8 total Zones
    • AAC – 6 total Zones
    • AAP – 2 total Zones

 

The Variations

The first thing to consider is the equipment and space you have access to.  In an ideal world, you want to provide as much variety as possible.  The variety should be machine based and non-machines.  Machines can be very effective, as many machines greatly reduce joint loading (overall efficiency without overtraining and/or unnecessary wear on the joints).  However, movement patterns can greatly enhance the overall intensity of the zone.

 

Notice that in the BPS rotation system, there are about 5 different categories of “machine” based modes:

  • Run – treadmills and specialized treadmills
  • Step – Versaclimber, Stairmaster, Stepmill, Box Stepups
  • Stride – Cybex Arc, Eliptical
  • Row – Water, Concept2
  • Bike – Upright, Recumbent, Spin

 

There are also 5 different classifications for Non-machine based modes:

  • Movement – intervals of speed, footwork and agility
  • Resisted SPE (Strength/Power endurance continuum) – DB, KB, Sled
  • Variable Load – Bands, Air Resisted (Keiser)
  • RNT – Reactive Neuromuscular Training with MB, Battle Ropes
  • BW and Suspension – body weight exercises in place or slow moving (like squats and lunges; Suspension Training (TRX)

 

Note in the chart, there is a frequency of total number of times in the given month microcycle.  Each mode classification will be 2-3 times in the month. Consistently CHANGING THE STIMULUS will have a tremendous impact on getting clients to exceed a training plateau.  It also keeps peaking the interest levels of clients because workouts will not become stale.  However, it’s also extremely important to keep in mind that clients have to get better at a specific mode of stimulus.  Don’t change the mode too often that they can’t actually show improvement.

 

The Final Step of Advancement – Incorporating Strength and Power

This is really the most important step, especially for any clients or athletes that are above the beginner level with regards to training.  As there are 6 different energy systems, there are also 6 different variations of strength and power with regards to resistance training.  It should be periodized as the ESD systems into a given microcycle.  And, most importantly – it should be incorporated immediately after the ESD cycle.  So a given day might look like this for the advanced client/athlete:

 

  1. CAMPS – 5 min
  2. ESD Zone1 – 10min
  3. ESD Zone2 – 10min
  4. Weight Room Zone 1 (Primary Complex 1) – 15min
  5. Weight Room Zone 2 (Primary Complex 2) – 15 min
  6. Auxillary Strength Complex – 5 min

 

In addition, consistently rotating between the “big 6” in the weight room:

  • Absolute Strength
  • Stabilizing Strength
  • Strength Endurance
  • Speed Strength (and all of its components to build the base of Power)
  • Power Endurance
  • Power

 

Note that some of this is addressed in the “Cardio ESD Zones” outside of the weight room like SPE (strength endurance and power endurance continuum with KB, DB, and/or Sleds).  However, it needs to be addressed in the weight room as well – just not on the same day.

 

The great thing about this style of “back-to-back” type of workouts is that you elicit fat burning enzymes by working in specific ESD Zones.  Once you stimulate this type of response, you weight room work will be much more efficient, in addition to the fact that you will continue to burn fat in the weight room portion.  You will also prep the tissue much more efficiently during the ESD zones that will have a tremendous benefit in the weight room portion.  As always, don’t think of it as a “warm-up”.  Think of the CAMPS and ESD zones as stimulating the CNS, increasing the threshold for absorbing and re-directing force, and raising tissue temperature – all of which will make the weight room sessions more efficient.

3 Key Points to Maximizing your 40-yd Specific 3-point Start

  1. Ankle Dorsiflexion

As with most movements from walking to sprinting to squatting, ankle dorsiflexion strength and mobility is crucial.  The higher the degree of ankle dorsiflexion the greater the shin can move anteriorly.  When the knee is able to move forward the knee will flex more and the hip will also flex to a greater degree (i.e. triple flexor response). Thus, more ankle dorsiflexion leads to greater degrees of flexion for the triple flexor response.  As for the 40yd-start, the more the ankle can dorsiflex the closer to parallel the shin becomes.  Keep in mind Newton’s third law, “For every action, there is an equal and opposite reaction.”  This is important because if the back leg shin is too vertical the force directed into the ground is more vertical than horizontal.  This means, the force will push the athlete vertical when “jumping” out of the start rather than horizontal.  Ideally, the back leg shin will be as parallel as possible to the floor so the direction of force is mostly horizontal.  Once this shin angle is set, the athlete will “jump” out of the 40yd-start horizontally in the direction of the sprint.  Maximizing dorsiflexion will maximize speed.

 

  1. Arm Action

When we talk about arm action and arm position for the 40yd-start we need to take advantage of the human body’s natural cross extensor reflex.  At the same time ensuring the top arm is not obviously noticeable and the bottom arm is straight and slightly angled backward with the shoulder anterior of the hand. When the bottom arm is straight it allows the athlete to support the bodyweight.  When the down arm is angled slightly backwards, the 40yd-start looks angled forward in the direction of the 40-yard dash.  This angle is important to maintain to optimize the athletes acceleration phase of the sprint.  Once the arms are set, the athlete will then initiate the 40yd-start by sweeping the bottom arm backwards and rapidly moving the top arm forward.  Since the athlete will be angled forward during the initial start the arm moving forward will be in front of the head with the elbow bent medially at the shoulder end range of flexion.  Since the right arm will be down when the athletes left foot is forward in the 40yd-start, this powerful arm action will ensure the athlete has a coordinated powerful triple extension of the legs.  Powerful arm action leads to powerful leg action.

 

  1. Single Leg Strength

Don’t underestimate the importance of single leg strength.  Its significance is important so the athlete will avoid harmful bilateral asymmetries as well as increasing 40yd-dash speeds and the acceleration of 3-point starts.  Having good ankle dorsiflexion and proper arm action mechanics is very important.  However, one of the most important aspects to a 40yd-dash start is single leg strength.  The stronger the legs are, especially in low ankle, hip, and knee angles, the faster and more explosive the 40yd-start will be.  Ensuring the athlete performs high volumes of Bulgarian squats, step-ups and split squats allows them to have more success in the 40yd-yard dash.  Staying with Newton’s third law, the higher the force an athlete can deliver into the ground horizontally the greater the force generated to move the athlete horizontally in the opposite direction.  Work tirelessly in the weight room to build single leg strength in the form of Bulgarian Squats, Split Squats, and Stepups.

THE DEATH OF THE “WARM-UP”??

How to prepare for a training session could arguably be one of the most important and underrated factors in overall performance.  It has also been a very controversial subject in the industry  – with heated arguments on either side of numerous factors related to preparation:

  • Stretching versus No Stretching
  • Static Stretching versus Active Stretching
  • Long Warm-up versus Short Warm-up
  • Light Cardio pre and Stretching post versus
  • Different types of “Active stretches” – detrimental or not
  • Levels and intensity of the cardiovascular component of the Warm-up

There are literally thousands of articles and blogs and online forums and chat rooms related to the subject of the “Warm-up”.  Most of the arguments focus on irrelevant topics of so-called “experts” just stirring up controversy to garner attention.  In reviewing literature, it’s always important to identify two important factors:

  1. Is it based off proven scientific principles?
  2. If so, is the applied methods proposed make sense based on the scientific principles listed?

 

Having reviewed all of the articles and all of the relevant scientific literature out there, one important question must be raised, that is not discussed in today’s industry:

 

Is a “Warm-up” even necessary for success in sport and/or sports performance?

 

The answer quite simply is NOT yes, it is NOT no; it is a more complicated answer of “possibly, but it is so far down on the “importance” list that the title of the entire concept needs to be changed.”  If there is an actual scientific breakdown on what is needed to prepare for an actual training session/activity/sport, this can be easily explained and exemplified:

  • Absorption of force
  • Accepting body weight and re-directing force
  • Elevation of tissue temperature (hence, the “Warm-up”)
  • Identifying end range of controllable motion of each joint – at variable speeds, including dynamic
  • Isometric strengthening and control at each of the controllable ranges at each speed (building the threshold of stored elastic energy)
  • Activating stretch-reflex mechanisms that can occur at each joint (utilizing the stored elastic energy)
  • Combining multiple joint motions with the same aforementioned concepts – commonly referred to as joint mobility
  • Similar isometric and stretch-reflex mechanisms into new ranges of controllable motion once it is achieved
  • Stability of joints
  • CNS activation and stimulation

 

Note the consistent concepts of an efficient routine before activity – is not “warming up”, but really preparing joints and muscles that cross the joints.  This does need to be stated – there is definitely a need, with scientific basis, for elevating tissue temperature.  Elevating temperature can lead to more efficiency in the other 9 aspects if it’s implemented correctly.  However, it is only one out of ten different aspects to ensure overall efficiency.  It doesn’t need to be as extensive as shown in a lot of literature out there.  One final point to remember on each aspect is:

 

An efficient pre-routine is a training system that must be progressively overloaded over time.

 

The above statement could not be truer.  Many clients ask us questions such as this repeatedly:  “Why do we ‘warm-up’ for 45 minutes?  We don’t have this much time before practice or games!”  Simple answer?  This is NOT a warm-up, it is part of the training system!  ALL of the above concepts can be progressively overloaded across the macrocycle, to ensure each joint/muscle is prepared enough for the rigorous demands of what the sport/activity requires.  It’s that simple.  We are NOT just “warming up” for the activity/training session for the day.  All of these factors are why the term “warm-up” truly is DEAD and has very little relevance is scientific based sports performance.  The term needed for a “pre-routine”?

 

CNS ACTIVATION MUSCLE/JOINT PREPARATION SYSTEMS (CAMPS)

 

The term CAMPS really encompasses what is occurring throughout a routine that needs to be implemented before activity.  Think of the need to implement and progress each of the 10 aspects mentioned above.  And think of how it can be incorporated into CAMPS.  Break it down into 5 main sections:

  1. Foot/Ankle Preparation
  2. Elevation of tissue temperature and General Preparation of Joints/Muscles
  3. Local Joint Isolation
  4. Joint Mobility/Stability
  5. CNS Neuromuscular Stabilization

 

Foot/Ankle Preparation

Everything starts with the ability to absorb force at various speeds, accepting body weight (especially with body weight over one foot), and re-directing force.  Every sport, every activity – even just basic human function – revolves around these concepts.  No matter how much “range of motion” or “mobility” an athlete has – if the sport/activity requirement demands exceeds the ability to absorb, accept, and/or redirect force, the body will guard against itself.  The human body has phenomenal defense mechanisms.  Simply, if the body cannot control a range of motion, it will guard out of that range – hence the “tightness” that might be felt, but a warm-up or a stretch will not fix.  It is termed Foot-ankle Preparation because this is the first point of contact with motion.  All of the muscles that cross all of the joints of the toes, forefoot, rear-foot, and ankle joints must be able to absorb, accept, and redirect force upon ground contact – at all speeds and all angles required for the sport/activity that is being prepared for!

 

As always, these are trainable effects that can be progressed over time – as with any training system.  This is the entire concept behind CAMPS – this is a system of training that is taking exercises designed to absorb, accept, and redirect force of muscles that cross the joints of the foot/ankle upon ground contact, to prepare it over time to meet the demands of the sport/activity.  Just like lifting weights, metabolic conditioning, or even speed work – it is all periodized and progressed across a macrocycle to gain more efficiency OR maintain optimal efficiency.  There can be a period of applying an exercise into action.  This is why you see many of our athletes “jog the recovery” in between exercises.  Yes, this will elevate tissue temperature; but it also applies the concept of joint prep starting at the toes joints and working up the body.  This will reinforce the pattern over time.

 

Elevation of Tissue Temperature and General Preparation of Joints/Muscles

The concept of elevating tissue temperature can now be discussed.  It is definitely secondary to absorb/accept/redirect force because of all the guarding patterns that can ensue without a proper beginning to the routine.  It can strategically be placed here because it can lead to more efficiency in the later phases.  This elevation is also a progressive overload over time.  Meaning that energy systems can be trained, even during CAMPS.  Looking at an example like football, it can easily be identified that the primary energy systems used during this sport is Anaerobic Alactic Capacity and Anaerobic Lactic Power.  It doesn’t mean these are the only energy systems used, it’s just the primary ones used.  Since the actual training system after CAMPS will predominate in these systems, other systems can be used during CAMPS.  Hence, more Aerobic, or even Anaerobic Lactic Capacity (ALC).  Football is a 3-hour game.  There are long drives.  There is an aerobic component.  Ability to efficiently tolerate lactic acid buildup and express maximal power output is a trainable effect that can be progressed over time.  Why not use this section of CAMPS to focus on Aerobic Capacity/Power, or ALC?  Some of the most efficient CAMPS are out longest.  And we extend it and advance it in response to the development seen over a macrocycle.  We’ve implemented CAMPS that are 15 total minutes in length during the first microcycle of an off-season, and progressed it to 40-50 minutes (with heavy advanced plyometrics and speed mechanics during CAMPS) in the final microcycle of an off-season.  Why?  Because the clients continuously built up more of an Aerobic base and micro-progressed tolerance of lactic acid over the course of the overall training system.

 

Also note that this section is “supporting body weight.”  Meaning everything is on the feet.  This will continue to progress and challenge the concepts of absorbing/accepting/redirecting force.  There is also various stages of each isometric progression and development – increasing the trainable effect of storing elastic energy and applying it.  This is why each joint is categorized by the following:

  • Activation Preparation
    • Isometric strengthening at end ranges of motion at slow/fast speeds
    • Basic forms of stretch reflex
  • Activation
    • Skip Rhythm –Individual – Introduction of concepts of low grade plyometrics through the foot/ankle joint with an advanced stretch reflex across the designated joint
    • Skip Rhythm Continuous – same concept as Rhythm, but increase speed equals increase challenge of both concepts
    • Skip Power – the ultimate high level of absorb/accept/redirect force across the foot/ankle joints – along with increase limb speed to overload and challenge storing elastic energy and applying it
  • Active Motion
    • An end range of controllable motion is now identified, there can be tension put into the tissue at this range (the active ‘stretch’ of tissue slightly beyond the end range)
    • Micro-progresses the body to tolerate slightly new ranges beyond the current threshold

 

Local Joint Isolation

This is where the position of the body is on hands/knees, side lying, supine, etc.  Without the external independent variables of supporting the body weight and dealing with forces from ground contact, a lot of emphasis can be placed on a single joint motion.  There are some isometric forces into one plane with a concentric/eccentric action across another plane; but the concept will be simply to isolate an action in one place across one joint

 

Note that this is really efficient at increasing a controllable range of motion because all the emphasis can be places on the single action.  And every action can have a Pause and a Reflex action.  Just like in the above section, there is need to identify and get isometrically strong at an end range of controllable motion.  Once this stored elastic energy is increased (in the set for the day as well as over time), the reflex mechanism can be applied.  It’s important to recognize that a stretch-reflex does have an isometric component between the eccentric load and the concentric contraction.  It’s just too fast that it can’t be seen.  Hence, pure isometric strength off of variable speeds of eccentric loading is the key to building an efficient stretch-reflex.  It’s also important to note these stretch reflexes are constantly seen in all sports/activities.  It is the rate limiting factor of true preparation for demands of a sport – and it is definitely a trainable effect that needs time and progressions to be maximized and developed.

 

Joint Mobility/Stability

This is taking the exact concept above and combining joint motions.  As opposed to just abduction of the hip joint – joint mobility can be extension of the hip joint combined with abduction of the hip joint.  Once all of the ranges are isolated for the simplicity of maximizing the ranges of motion, the combination of planes of motion will be the true transfer into sport.

 

Also keep in mind that once a good amount of range of controllable motion and joint mobility is achieved, stabilization of joints is necessary.  This is why there are a lot of isometric, multi-joint motions at the end of this phase.  A good example is a Single Leg (SL) Quarter Squat and reach.  If the absorption/accepting/redirecting of force is achieved; and ranges of hip flexion/extension/adduction/abduction/rotation is obtained; and the mobility of the hip joint is increased; NOW is the time to stabilize the hip joint.  This exercise is perfect, and can be intensified over time to increase the challenge of this concept.

 

Neuromuscular (CNS) Activation

At the final stages of this training systems routine of CAMPS, a constant overload is applicable.  This is where dynamic motions can be extremely efficient.  Also, recreating the “theme of the day” by high-speed joint motions and stretch-reflexes OFF the ground, but lower joint loading.  Linear acceleration can be linear wall drills.  Lateral days can be lateral wall drills.  Backwards emphasis days can be back lunge series or back lateral wall drills.  Forward multidirectional can be multidirectional wall drills.  Absolute speed can be Ankling drills.

 

No matter the chosen exercise sequence, three important factors are necessary for efficiency in this phase.  Very dynamic actions are necessary to overload conscious activation of limb speed.  Stretch reflexes can be challenged and micro-progressed of the action off the ground – meaning typically in the Transitional Phase of motion.  The joint loading should be minimal to allow for pure CNS activation without independent variables of extreme levels absorbing and redirecting force possibly interrupting the overall goals of CAMPS.  Keep in mind the full speed sprints will be a part of the training session; but the CAMPS just needs to heighten the activity of the CNS before this extreme joint load to allow efficiency of the high speed movement drills.

 

Conclusion

All of the above can be found in the CAMPS section of the BPS University.  Many of the old terminology revolve around “Active Dynamic Warm-Up” and concepts like that.  While that terminology is correct, it is just incomplete.  For a full concept of hundreds of examples of each of the phases of the BPS CAMPS system, check out the Exercise Database and the full breakdown in Coaching Videos.

 

Because this system is so important to the overall system of training any athlete or fitness enthusiast any level in any sport/activity, a full breakdown is see in Coaching Videos.  It was one of the first things uploaded to this University; and absolutely has to be fully understood and implemented and cannot be ignored.

Upper Body Strength Based Preparation/ Warmups

For any upper-body strengthening program to truly be efficient, there must be proper joint preparation.  This is beyond just a standard “warm-up”.  This is really focusing on preparing the joints for the motions that will be encompassed within the session.  It’s also important to remember this type of preparation of the joints is a training system over time – not just to prepare for the succeeding workout.  As with any warm-up / preparation, the stimulus can be overloaded over time, as the various systems of strength are increased and overloaded throughout the overall program.

 

The obvious basics of strengthening always centers on these main aspects – absolute strength, speed strength, dynamic eccentric loading, and reversal strength.  No matter what the “theme of the day” is – one (or more) of these main four aspects are centered within two primary upper body motions – pressing strength, and pulling strength.  To properly prepare joints for all aspects of strength with pressing and pulling motions, an understanding of all of the main joints and main joint motions for the upper body is essential:

  • Shoulder flexion (to humerus parallel to ground)
  • Shoulder flexion continued overhead
  • Shoulder abduction
  • Shoulder adduction
  • Shoulder extension
  • Scapular protraction
  • Scapular retraction
  • Scapular elevation
  • Scapular depression
  • Humeral rotation

There are many variations and subdivisions of each of these motions (such as shoulder horizontal abduction/adduction, elbow flexion/extension), but for simplicity purposes, the focus will be on these aforementioned motions.

 

No matter what form of the four main aspects of strength for either pressing motions or pulling motions encompassed within with exercises for the workout, a combination of each of these joint motions will be utilized.  Hence, it is always good practice to encompass these motions with slow controlled tempos and isometrics at various ranges to properly warm-up and prepare for the workout.  The following exercises use one or more of the motions described above.  These exercises can be referenced in the Exercise Database section of the online University (Strength, Upper Body, Auxillary).  Again, it is necessary to understand the following exercises can be overloaded over time – by increasing the load (or weight), increasing the tempo, and/or increasing the isometric hold at various angles.

 

Shoulder V-Raise (thumbs up) / Rotate

  • Shoulder flexion (to humerus parallel to ground)
  • Humeral internal/external rotation at a shoulder flexed position
  • Isometric strengthening at a shoulder flexed position with isometric scapular retraction at this flexed position
  • Shoulder extension

 

Shoulder T-Raise (palms down) / Shrug

  • Shoulder abduction
  • Scapular elevation
  • Scapular depression
  • Isometric strengthening in shoulder abducted position with isometric scapular retraction at this abducted position
  • Shoulder adduction

 

Shoulder V-Y Raise (thumbs up)

  • Shoulder flexion (to humerus parallel to ground)
  • Continued shoulder flexion overhead
  • Shoulder extension
  • Isometric strengthening in shoulder flexed position with isometric scapular retraction at this flexed position
  • Shoulder extension

 

Shoulder T-Raise / Rotate

  • Shoulder external rotation
  • Shoulder abduction in externally rotated position
  • Shoulder internal rotation in abducted position
  • Shoulder external rotation in abducted position
  • Isometric strengthening in shoulder abducted position with isometric scapular retraction at this abducted position
  • Shoulder adduction in externally rotated position

 

Scapular Pushups (hands)

  • Scapular retraction
  • Scapular protraction

 

Scapular Pushups (elbows)

  • Scapular retraction
  • Scapular protraction
  • Note that this scapular retraction and protraction is with the intention of pressing isometrically into shoulder horizontal abduction. Because the entire forearm is on the ground, it’s easy to perform a good isometric contraction into horizontal abduction (pushing out) while the concentric/eccentric action of scapular retraction/protraction is occurring.  This is the main difference between the Scapular pushups from the hands or elbows – the elbows allows for this unique intention, which changes the exercise completely.

 

As stated earlier, there are many different exercises and variations of exercises that can accomplish the goals of:  preparing for the immediate workout; and develop an increased tolerance to loads of future workouts.  This 6-exercise systems definitely is a great place to start because it encompasses isometric, concentric, and/or eccentric strengthening / preparation of all motions of the shoulder and scapular required during any variation of exercises for pressing strength and pulling strength.  Examples:

  • Standard bench/board/floor press exercise – there is isometric contraction of the scapular retractors, with concentric shoulder horizontal abduction and elbow extension; with slight scapular protraction at the end of the press.
  • Standard rowing exercise – there is scapular retraction, with concentric shoulder extension (and possibly shoulder horizontal abduction, depending on the row variation) with elbow flexion; and isometric contraction of the scapular retractors during the eccentric action of the row with scapular protraction at the end of this eccentric
  • DB pressing/rowing – depending on the variation of the use of the DB press or row, there can be humeral internal/external rotation involved.

 

This provides a great basic summary of the actual joints (and joint motions) involved in the primary exercises during a typical upper body workout.  An efficient way to prepare for increased loads of pressing and pulling for the workout would be to “warm-up” with these joint motions with low loads, slow tempos, and isometric contractions at key points in the ranges of motion.