BASE OF STREGNTH FOR THE TRUNK AND SPINE REGION

Posted on by BPSUniversity

BASE OF STREGNTH FOR THE TRUNK AND SPINE REGION

7/14/15

Pete Bommarito, MS, CSCS, USAW, MATCS, MAT Jumpstart

 

This is obviously a highly controversial and well-discussed topic in the Medical and Sports Performance industry.  Many people refer to it as “core training” or “abdominal training.”  It is probably more appropriate to refer to strengthening muscles in the trunk simply as “trunk strengthening.”  With the trunk simply being defined the region between the pelvis and the rib cage; which can encompass some of the muscles that attach to the pelvis, rib cage and/or spinal columns in that region.  Now there are exceptions – obviously muscles that attach higher than the rib cage that will cause motion in this defined “trunk” region.  For simplicity purposes, this aforementioned definition of trunk can be used as a standard.  There are so many variations of what “core” can actually mean, that many times it’s not as specific as strengthening the motions in the trunk.  For example, many muscles will attach to the pelvis, but not the rib cage or spine.  These play an important role in stabilizing the pelvis during trunk motion; but not be active trunk movers.  Those muscles could be considered into what is commonly referred to as core training.  So for definition purposes, core training is more global, while trunk development is more specific to strengthening the motions of the specific region.  The motions of the trunk can be simply categorized as flexion, extension, rotation, and lateral flexion (or side bending).

 

It is definitely important to know each of the individual muscles, the attachment sites, and the integrated function of each.  Having a full understanding of anatomical functions (specifically how it relates to muscles that attach to the pelvis, rib cage, and spine) is an essential part of being a true professional as a medical and/or performance professional.  However, this is not an article to dazzle advanced science on anatomy, biomechanics, and joint forces.  This is intended to simplify the understanding of the motions of this loosely defined trunk area, and exercises that assist with the strengthening and development of this area.  Like anything in the industry, there is advanced scientific basis – and intelligent application methods that is easy to implement with the clients.  This is definitely a key point – many times there is a ton of advanced scientific literature without any good follow up of implantation strategies.  Other times there is a mass of exercises in a database based on what “feels the burn in the abdominals” without any real scientific basis on whether or not it’s appropriate.  Many times, the best way to approach applied science is to simplify concepts – and the exercises can be advanced over time as the practitioner gains more anatomy and biomechanics education.  And that can be an issue.  Contrary to what many believe, there is nothing wrong with a trainer with limited anatomical knowledge to implement basic strategies – as long as he/she is committed to advanced education, and implementing advanced strategies as the education reaches a level that is appropriate for these advanced strategies.

 

ISOMETRIC VERSUS CONCENTRIC/ECCENTRIC ACTION

This is going to be a key point that is referenced to constantly.  It’s absolutely crucial to get isometric focus when combining trunk motions.  It’s obvious the combining motions will occur in sport.  However, that doesn’t make it necessarily appropriate to attempt to “re-create” the motions in training.  What can be appropriate is simultaneously developing the combination of motions, with one focus being on the concentric/eccentric action, and the other motion being developed isometrically.  It’s always important to remember that we are Performance Coaches – our job is to develop the muscles by improving the contraction and raising the threshold.  The muscles developed will then be able to withstand the forces that occur during sport – thus raising the performance and minimizing injury.  This concept is exemplified in the following examples, which is demonstrated in the BPS University Exercise Database:

 

 

1. Basic Crunch versus Single Sided Weight Crunch

 

Basic Crunch – goal of this exercise is trunk flexion.  Forget the whole “draw in versus the abdominal brace” argument.  It’s been argued to death.  Think in basic terms – the trunk MUST flex, so the cue is to bring the rib cage towards the pelvis (use ASIS as a landmark if necessary).  One of the best cues?  Basic Crunch – Resisted.  Both are in the BPSU database.  Note that the cue is to push into the manual resistance, which will force the rib cage towards the hips, creating basic trunk flexion.

 

Single Sided Weight Crunch – goal of this exercise is combining trunk flexion with trunk rotation.  Note that the trunk flexion is the exact same as the Basic Crunch – creating the same concentric/eccentric action.  With the weight on one side of the body, the Trunk Rotators are working isometrically.  The cue is to have the exact same Basic Crunch action, with the shoulder blades leaving the ground simultaneously, and coming back to the ground simultaneously.  If the weight is on the right side – when the trunk starts to go into flexion, the weight is “trying to pull” the trunk into right rotation.   If the trunk flexes WITHOUT rotation to the right however, the left side trunk rotators are being developed isometrically during the action.

 

Considerations of these exercises as an appropriate alternative

This sequence can be much more appropriate than a “Rotational Crunch” where there is a combination of flexion and rotation from a concentric/eccentric action in both motions.  Understanding the anatomy of the spinal columns in this region, this might not be appropriate in many cases due to the structure of the facet joints.

 

Note that on BPSU, this concept is shown with many variations of hip flexion angles. Trunk flexion and combination of trunk flexion / trunk rotation needs to be developed at various hip flexion angles, in a supported (feet on ground), and unsupported (foot or feet off ground).

 

 

2. Supine Hip Bridge versus Supine Hip Bridge (Side Band)

 

Supine Hip Bridge – goal of this exercise is hip extension and trunk extension.  While the primary action is hip extension, there is subtle trunk extension involved in this action – from a concentric/eccentric action and isometric action.  Note on the BPSU Exercise Database, there are many variations of leg position, and additional variations of isometric dorsiflexion or plantarflexion.  All of it is important, as the varying leg positions will put a different emphasis and challenge across the pelvis during the action.

 

Supine Hip Bridge (Side Band) – goal of this exercise is combining hip/trunk extension with trunk lateral flexion.  Note that the hip/trunk extension is the exact same as the Supine Hip Bridge – creating the same concentric/eccentric action.  With band pulling to one side, the trunk lateral flexors (side benders) are being developed isometrically.  If the band is around the left hip with the force being pulled to the right, the band resistance is “trying to pull” the trunk into left side lateral flexion.  If the exercise repetition is completed WITHOUT lateral flexion to the left, the right side trunk lateral flexors are being developed isometrically.

 

Considerations of these exercises as an appropriate alternative

This is the same concept as shown in the previous example of flexion and rotation.  It may not be appropriate to work the lateral flexors in a concentric/eccentric action (especially with combining other trunk motions) because of the anatomical structure of the spinal columns in that region – to limit inappropriate stress on the facet joints.

 

3. Pushup Series Leg Extension versus Pushup Series Leg Extension Fan

 

Pushup Series Leg Extension – goal of this exercise is trunk flexion and rotation, with hip extension.  In the pushup position, the hands and feet are obviously on the ground.  Gravity is “trying to pull” the trunk into extension.  If the pushup position is held WITHOUT trunk extension, the trunk flexors are working isometrically.  When the right leg leaves the ground for concentric hip extension, gravity is now “trying to pull” the pelvis to the left (which is turn is “trying to pull” into right side trunk rotation).  If the hip extension occurs WITHOUT rotating the trunk to the right, the left side trunk rotators are now developing isometrically.

 

Pushup Series Leg Extension Fan – goal of this exercise is combining trunk flexion, trunk rotation, hip extension, and trunk lateral flexion.  Note that the exercise is the exact same as the Pushup Position Leg Extension.  The main difference is at the top of the hip extension, the leg is “fanned out” (hip abduction), then returned to the original position (hip adduction), and then returned to the ground.  Using the right leg action example again – when the leg is “fanned out”, the force is “trying to pull” the trunk into right side lateral flexion.  If the exercise repetition is completed WITHOUT right side lateral flexion, the left side lateral flexors are developing isometrically.

 

Considerations of these exercises as an appropriate alternative

This entire sequence is really a phenomenal example of training the entire system.  This exercise sequence is a great way to combine 3 different trunk motions simultaneously in a safe and highly effective manner.  Take the examples of a baseball pitcher throwing a baseball, a volleyball player spiking a ball, or a tennis player serving.  A case can be made that all of these actions involves some type of combination of trunk flexion/rotation/lateral flexion.  While it might not be appropriate to “recreate the action” of this exact sport motion during training – safely and effectively training the muscles that are involved in the action is very appropriate.

 

 

Putting the Plan into Action

When focusing on the trunk strengthening, there can be three primary categories:

  • Basic strength – as demonstrated in this article, and referenced in the BPSU Exercise Database
  • Isometric development – pillar bridges, planks, and isometric band work (demonstrated repeatedly in the BPSU Webinar on Overhead Throwing Athlete)
  • Integrated function – Sled march series (BPSU Exercise of the Week), Keiser and Band Power Endurance Series (BPSU Webinar) and Various Landmine Exercises

 

A progressive overload is necessary to developing the trunk, just like with any other type of resistance training.  The following plan can be a great example of how to intensify exercises and increase the specificity once the base foundation of strength and stability is achieved.

 

Early in the macrocycle:

Day 1 – Pillar Isometrics

  • 2×30 sec each

 

Day 2 – Basic Strength (232 tempo)

  • Trunk Flexion exercise                     2×8
  • Trunk Flexion/Rotation exercise     2x8e
  • Trunk Extension exercise                2×8

 

Day 3 – Band Isometrics (Seated)

  • 2×30 sec each

 

Day 4 – Integrated Function Band Power Endurance (212 tempo)

  • 2-3 exercises; 10 reps each side

 

 

Middle of the macrocycle:

Day 1 – Basic Strength (212 tempo) – add weight where applicable

  • Trunk Flexion (unsupported hip angles)  2x12e
  • Trunk Flexion/Rotation exercise (unsupported hip angles)       2x12ee
  • Trunk Extension/Lateral Flexion exercise 2x12e

 

Day 2 – Band Isometrics (Kneeling Aligned) or Weighted Pillars

  • 2×30 sec each

 

Day 3 – Basic Strength (101 tempo)

  • Trunk Flexion (weight)        2×15-20
  • Trunk Rotation exercise (unsupported hip angles)         2x8e
  • Trunk Extension/Lateral Flexion exercise 2x15e

 

Day 4 – Integrated Function Landmine Rotation Series (101 tempo)

  • Linear Rotation         2x5ee
  • Lateral Rotation        2x12e
  • Reverse Rotation      2x8e

 

 

End of the macrocycle:

Day 1 – Basic Strength (311 tempo) – add weight where applicable

  • Trunk Flexion/Rotation                                2x8e
  • Lateral Flexion                                               2x12e
  • Trunk Flexion/Rotation/Lateral Flexion    2x10ee

 

Day 2 – Integrated Function – Keiser/Band Power Endurance (XXX tempo)

  • 2-3 exercises; 15 reps each side

 

Day 3 – Band Isometrics (Kneeling Align, Unsupported)

  • 2×20 sec each align, each direction (8 total)

 

Day 4 – Integrated Function – MB Power or Landmine Bar Toss/Drop Series

  • 2-3 exercises; 6-10 reps each side

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

Posted on by BPSUniversity

By Pete Bommarito, MS, CSCS, USAW, MATCS, MAT Jumpstart

6-9-15

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 forms 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 “arguement” 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 mutil-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 modications 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 is 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 eilte 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 onl for great variation at a found weakness (“sticking point”), but also for training in ranges they can control.  Many times, even the strongest and most experienced lifters can have a neurological inhibition which can limit range of motion control.  Identifiy the inhibiton 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 less 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.  Comlex 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 its 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
    5. 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.
    6. 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
    7. 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
    8. 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 tention:  mini, micro-mini, micro, light, etc.
      3. 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
      4. Use an analytical component (Tendo is the easiest to use and most efficient).  Best tool for the money,and absolutely essential to specific progressions
      5. Set a good base of absolute strength and learning of the art of the press as a preclude 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 someones maximal capability happends 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 incrase the capabilitiy 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 is 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 type 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
    • Work great as a beginning preparation before heavy multi-joint pressing and as a complex to keep the actively stimulating this tissue

Upper Body Strength-based Preparation

Posted on by BPSUniversity

UPPER BODY STRENGTH BASED PREPARATION/WARMUPS

Pete Bommarito, MS, CSCS, USAW, MATS, MAT JS

 

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.

Speed Box Squat – Variable Loading

Posted on by BPSUniversity

SPEED BOX SQUAT – VARIABLE LOADING

Pete Bommarito, Owner/President, Bommarito Performance Systems

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:  0.75-1.0 m/s
  • Speed-Strength:  1.0-1.3 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 0.94 m/s.  The last clip in the video is working in the bar speed range of 0.75 m/s at a tempo of 11X.  Note the extreme heavy loads with lighter variable load.

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

The Back Box Squat

Posted on by BPSUniversity

By: Adam Boily, MS, USAW, MAT Jumpstart, BPS Level 1

The Back Squat
At Bommarito Performance Systems (BPS), the squat is one of our most
utilized exercises.  It recruits almost every muscle in the body and may be the “best”
lower body exercise.  There are many variations of the squat exercise depending on
the intention and goal of the athlete.   For example, BPS commonly prescribes a box
squat by using a standard Olympic lifting bar, cambered bar, safety squat bar and/or
a belt squat.  Traditionally and most frequently at BPS, the Olympic lifting bar is
used when an athlete does a squatting exercise.  The cambered bar is a good
alternative for throwing athletes because this bar may be used with less shoulder
extension/external rotation.  Thus, reducing the stress placed on throwing athletes’
shoulders during offseason training.  Furthermore, this same concept may be
applied to the advantages of using a safety squat bar.  Perhaps an athlete has a trunk
and spine issue and placing an external load on athletes’ shoulders is not desirable.
In this scenario, the belt squat may be the best option.  Typically, the intention or
GOTE (Goal Of The Exercise) of the squat exercise, no matter the variation, is to
increase lower body hypertophy, strength, and/or concentric power (and in some
cases – high speed eccentric loading).

BPS frequently utilizes the placement of a box behind the athlete when
performing the back squat (no box need for a front squat).  This box serves many
purposes such as providing a gauge for when the athlete should cease the eccentric
portion of the lift and either begin the concentric portion or execute an isometric
hold before initiating the concentric action.  The height of the box can be modified to
each athlete according to his or her height.  The height of the squat can sometimes
be determined by the off-season phase.  For example, sometimes we do very low box
squats, of the “Olympic Style”; especially when we’re trying to emphasize the knee
extensors more.  Other times it’s appropriate to execute “high box” squats – using
supra-maximal loading for changes in neural development.  In terms of just
analyzing what is appropriate for an athlete if you want to execute a typical box
squat just below parallel, it can be identified during a simplistic AROM (Active
Range of Motion Exam).  This is the point at which full control over the joints can be
maintained throughout the squatting range of motion (especially around the lumbo-
pelvic joints).

Most BPS exercises are accompanied by a tempo, which a coach may employ
to determine the time under tension for any exercise.  This tempo tells the athlete
the duration of the eccentric, isometric, and concentric portions of the exercise.  It is
important for a coach to control the tempo based on the GOTE.  For example, an
athlete performing the speed squat (traditionally used with variable resistance i.e.
bands or chains) with novice experience may have a 21X tempo (eccentric 2,
isometric 1, and concentric X or fast).  If the athlete is considered to have advanced
level experience and has followed a proper periodization, it would be beneficial to
employ an X1X tempo for the speed squat.  The isometric (1 second hold) is
executed when the athlete has his or her gluteus Maximus barely touching the box
placed behind the athlete.  The isometric phase of the speed squat is a crucial
training effect for minimizing the stretch reflex that occurs throughout sport such as
jumping or sprinting.

Another advantage of using an isometric pause on the box during the box
squat is it allows the lifter time to consciously drive or push his or her knees
laterally to avoid a harmful valgus moment, which is commonly experienced during
the squat exercise.  It is at this moment that the knee joint can become
compromised, as it is not in a stable closed-packed position.  The coach should offer
a coaching cue to the athlete with the intention of avoiding valgus knee moment.
The box allows the athlete to easily identify where he or she must isometrically
pause and wait for a loud “hit” command from the coach, which triggers the athlete’s
fight or flight response and helps to increase the athlete’s concentric power (the
GOTE).  In conclusion, it is this concentric power that can be enhanced with the
proper utilization of the box squat accompanied with the appropriate tempo.

Many examples of tempos:

311

212

21X

11X

X1X (usually done with low intensity, but very high variable loading)

Screenshot_2015-05-13_14.53.05

Row Dissection: Progressions and Tools

Screen Shot 2015-11-16 at 1.16.47 PM
Posted on by BPSUniversity

Keith Shimon MATcs

Row Dissection: Progressions and Tools
Part 1: Restraint and Effects On Force Output

“What is the best way to row?” “What is the best row machine?” “Are machines evil
or bad, and should I only use barbells, dumbbells, bands, or body weight?”
As professionals you hear a gamut of questions and exercise mythology. Is there
really a “best row?” Maybe a “best row” exercise for a specific individual. It all
comes back to the question of “who is it for,” and “what is the goal of this exercise”
(Purvis, 2013, Exercise mechanics lecture). Through the years we have all been introduced
to the standard ideology of what a rowing motion looks like. I imagine that we also
have a framework in our head of the basic rules we were told in order to get the
most out of any rowing motion, and the specific muscles that the exercise may
challenge. In addition, we have favored machines, dumbbells, kettle bells, cables,
bands, or body weight because we were told that it was the best way to row.

This article is the first of a series. We cover the use of restraint, and the 
manipulation of restraint to vary the custom training response in the context of 
two row examples.

In later articles, we will examine the various tools, implements, and machines that
we use, how we use them, and why we pick them. Lastly we will discuss variations
of exercises and the ideas behind the variation in order to create even better, highly
customized exercise regardless of past exercise rules we were all taught.
In writing this series I hope to evoke ideas on how to tailor the rowing exercise to
meet the needs of the individual, and to fill in the intentional or unintentional gaps
of their training process. We will not be covering bioenergetics, energy system
development, or programing. Our primary focus is understanding the wide variety
of exercises known as “rows,” and other progressions that you can create on
demand. When a high level of structure, force, and client understanding is reached,
your exercise options are only limited by your imagination.

WHAT DO WE WANT TO TRANSFER?

Most training ideologies refer to the performance of specific exercises because they
believe that the exercise transfers to the skill an athlete is perfecting to refine their
sport. We are turning that idea on its side today and not thinking about exercise
transfer, but the transfer of effects from the exercise that is of primary importance.
When I say “row”, what pops into your head? What type of machine or implement
do you think of, or are you in crew and think of an erg? How do you perform that
row, and why do you call it what you named it? I imagine that it is much easier to
call the exercise a type of row than name all of its parts as they occur in a specific
order, that would be a nightmare. It would go something like, “Go ahead and do
one of those standing, spinal muscles stable with the hip flexed at 90 degrees,
scapular retraction, glenohumeral extension, concomitantly with elbow flexion,
followed by concomitant elbow extension with glenohumeral flexion, and scapular
protraction.” What a mess. With that description of shoulder, elbow, scapular,
hip, and spinal positions I am sure that you all have an idea in your head of what
your “row” would look like. Unfortunately without being more specific, we are not
holding into account key variables. Why aren’t we more specific with the paths of
motion, and the specific angles that we choose? Why aren’t we taking into account
at what level we are supported and at what segments we are restrained? More
importantly, why are we not listing the stuff that is not supposed to move during the
chosen movement? In some cases, this can be even more important to the stuff that
is moving.

Newton’s third law of reaction is commonly stated, “For every action there is 
an equal and opposite reaction”(Norkin & Levangie, 1992, pg 15-16).

“You can only shove on something as hard as it shoves on you”(Purvis, 2013, Exercise
mechanics lecture).

Restraint (Purvis, 2013, p 8:3)

1. Support (Purvis, 2013, p 8:3)
• Types/surfaces- The higher the degree of freedom reduces output capacity
• Levels – the number of joints involved
2. Guidance (Purvis, 2013, p 8:3)
• Any passively restraining influence to the path of motion and is in addition to
the moveable resistance.

Think of support as a wide variety of options that you can choose for your client/
athlete to completely change the challenge of the exercise, without changing the
direction of the resistance or body position. It can be thought of as using a stable
surface to shove off of, whether it is standing, sitting or lying on the ground. Don’t
forget an important factor in Newtonian Physics, the lighter object moves and the
heavier object does not. You need to be able to shove in order to come up with
enough force to overcome the force of the implement.

1. Support (Types/Surfaces)- If there is a high degree of freedom, there is 
a limited capacity to produce force. If there is a low degree of freedom, 
the environment for output expression can increase dramatically.

If the goal is not to generate the highest force possible, but instead to challenge
maintaining an alternative position or changing positions during a row, then
understand that the maximal output to perform that lift will not be as great. That is
not a bad thing, just a different exercise with a different challenge.

2. Support (Levels)- The more body segments/joints that need to be 
controlled/stabilized, the less overall output can be expressed.

Again, this is neither all good nor all bad. Progressing from supporting body just
distal to joints targeted to specifically generate output, to gradually working on
stabilizing or controlling multiple body segments in multiple directions and reducing
output to focus on body orchestrated control may be a goal. Both approaches have
their place in the grand scheme of athlete/client development.

3. Guidance – In the use of a machine, the path of motion may be defined 
but you are not limited to shoving/pulling through it.(Purvis, 2013, p 12:4-5)

Machine based rowing exercise gives you a variety of experiences that you will not
get with the use of free weights, cables, or elastomers(bands). If the machine path
of motion is restrained, you get the choice of either directly opposing that path of
motion, or choosing an alternate path slightly off of that path in order to change the
challenge of exercise entirely (example: attempting to “pull apart” the handles of a
fixed row machine that has handles traveling sagittally). If you are using dumbbells,
bands, or cables you are subjected to the path of acceleration of the implement
depending on its magnitude.

TWO EXAMPLES:

1. THE DUMBBELL STANDING ROW AT 90 DEG. OF HIP FLEXION VS. 
DUMBBELL CHEST SUPPORTED ROW:

See below (first video)

In this scenario we did not discuss the ideas of strength profiles and matching
magnitude profiles to create optimal resistance profiles. This will be touched
upon in a later article.

2. The XPLOAD LOW ROW UNSUPPORTED VS. SUPPORTED

See below (second video)
Remember, we are only attempting to show the difference in supporting body
segments and the ability to generate greater output. This does not mean that this is
the “best exercise,” only a way to increase the output if your goal is to generate more
force.
The possibilities of expansion of your exercise options are truly limitless. How many
ways can you choose to experiment with supporting or not supporting the body as
the force applied to the body runs with some of its direction anterior to posterior with
the point of contact being distal to the glenohumeral joint? You now have some
ideas to experiment with to fill training gaps. Then, if you choose to experiment with
exercises through the force/velocity continuum, and the endurance capacities of
each of those specific biomotor abilities, you can add valuable tools to your tool belt.

 

1. Norkin, C. C., & Levangie, P. K., (1992). Joint structure and function: A comprehensive analysis
2nd edition, pg 15-16. Salem, MA.
2. Purvis, T., (2013). RTS manual for the sciences of resistance exercise: Resistance mechanics, pg
12:3-6, 8:3-5. Oklahoma City, OK.
T. Purvis (2013). RTS resistance mechanics, Retrieved from Body Activation course audio
database.

Deceleration Bounding Series

Posted on by BPSUniversity

Deceleration Bounding Series

10-15-15

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

Posted on by BPSUniversity

PETE BOMMARITO MS, CSCS, USAW, MATCS

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

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ELITE/PROFESSIONAL FOOTBALL OFF-SEASON MOVEMENT, SPEED, AGILITY, FOOTWORK, METABOLIC CONDITIONING

Posted on by BPSUniversity

(TRAINING CAMP PREPARATION PHASE)

Pete Bommarito, MS, CSCS, USAW, MATCS, MAT Jumpstart

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 (available on Bommarito University: http://www.bommaritoperformance.com/workshops/bps-university/) 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)
    • Absorption Force, Accepting body weight, Re-directing force – high volume/intensity
    • 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
    • Absorption Force, Accepting body weight, Re-directing force – high volume/intensity
    • 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 4thday 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)
    • 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
    • Absorption Force, Accepting body weight, Re-directing force – low volume/intensity
    • 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
    • Absorption Force, Accepting body weight, Re-directing force – low volume/intensity
    • 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.

Screenshot_2015-06-17_17.57.46

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

Posted on by BPSUniversity

Pete Bommarito, MS, CSCS, USAW, MATCS, MAT Jumpstart

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.

Pitchers and Quarterbacks

Posted on by BPSUniversity

Pitchers and quarterbacks require unique types of training systems to increase throwing velocity and endurance.  At BPS, we use a 5-point system to develop these “throwing athletes.”  The 5-points are MB (med ball) RNT (reactive neuromuscular training), MB power, balance and deceleration, strength endurance, and power endurance.  

5-POINT SYSTEM:

#1 MB RNT

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#2 MB POWER

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#3 POWER ENDURANCE

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#4 STRENGTH ENUDRANCE

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#5 BALANCE AND DECLERATION

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This week we are focusing on med ball RNT, specifically “MB shoulder RNT.”  This exercise shown in the video challenges the trunk rotator muscles, which are heavily utilized by pitchers and quarterbacks when they throw a ball.   This exercise causes the athlete to accelerate the ball towards the wall.  Then, after the ball bounces off the wall, the athlete is required to decelerate the ball.  This is an important ingredient in the recipe to develop a powerful stretch reflex of the trunk rotators.  With an appropriate volume and specific intention of using the trunk rotators the athlete will increase power output. Also, every other MB RNT exercise we have in the ‘#1 MB RNT’ list is in this video for all to reference. Each exercise has many linear, lateral, etc variations. The video shows one variation for each exercise. The video plays the exercises in order just as they are listed.