Weight Room

FOREARM AND GRIP WORK – STRENGTH, POWER, AND ENDURANCE – THE UNDERRATED ASPECT OF THE OVERALL PROGRAM

Maximizing various aspects of strength in the forearms, wrists, hands, and fingers is one of the most underrated aspects of many Sports Performance programs.  Even though these muscles involved are smaller muscles (and in many cases, stabilizing muscles), he various aspects of strength of the traditional bigger/stronger muscle groups of the body is similar.  Absolute strength, high-speed eccentric loading, isometric strength, reversal strength, speed strength, and various forms of strength/power endurance are usually the primary categories that need to be considered with any forms of resistance training.  Implementation of absolute strength and isometric strength are a standard in most programs.  However, the other strength components definitely need to be planned for – especially combat style sports like wrestling, football, hockey, grappling, and many aspects of martial arts.  It’s also extremely important with any sports that involve grip on an external surface – baseball bat, tennis racket, lacrosse stick, hockey stick, etc.

Absolute Strength

It is fairly simple to construct an exercise database from an absolute strength standpoint, as many of these are fairly standard in the industry:

  • Elbow Flexors
    • DB Hammer Curl
    • DB Incline Curl
    • DB Concentration Curl
    • Preacher Curl
  • Wrist (bar, plate, DB, Bat)
    • Wrist Flexion
    • Wrist Extension
    • Wrist Pronation/Supination
    • Wrist Lateral Deviation

One overlooked aspect of absolute strengthening is the hands/fingers:

  • Finger to Wrist Flexion – letting the bar roll out onto the fingers, initiating finger flexion to finish into a wrist flexion
  • Bat Finger Lateral Deviation – simply grasping a light object (such as a baseball bat) between the right and left index fingers and moving the bat up/down slowly to gain lateral deviation
  • Hand Gripper
  • Finger Gripper

Isometric Strength

Plate holds and Farmer Walks are the simplest way to gain isometric grip strength.  However, implementation of these unorthodox isometric exercises can be great variations to really overload this concept:

  • Towel Holds
  • Fat Bar / Fat Handle DB Curls
  • Landmine Bar Holds (outside)
  • Landmine Bar Holds (across)
  • Sorinex Mighty Mitt Rack Ball Holds
  • Sorinex Might Mitt Rack Ball Pullups

High Speed Eccentric Loading / Reversal Strength

As seen in the BPS “Exercise of the Week” from July of 2015 (and the subsequent loading onto the Exercise Database), the Landmine can be a powerful tool for Grip Strength, especially from this unique strength category:

  • Dynamic Eccentric Load
    • Bar Toss Pause (high)
    • Bar Toss Pause (low)
    • Bar Drop Pause (outside)
    • Bar Drop Pause (across)
    • Variations of Toss/Drop with KB
  • Reversal Strength
    • Bar Toss Reflex (high)
    • Bar Toss Reflex (low)
    • Bar Drop Reflex (outside)
    • Bar Drop Reflex (across)
    • Variations of Toss/Drop with KB

Kettlebells can also provide an effective alternative:

  • KB Hammer Curl Toss/Catch (pause)
  • KB Hammer Curl Toss/Catch (reflex)

When moving into the concept of strength endurance and power endurance, grip work can definitely be programmed for, and have a huge transfer to many sports.  This can be a huge advantage when training for combat style sports.  For example, it’s obviously important for a wrestler to have a “strong grip”, but it’s equally important to be able to maintain a level of grip strength over a period of time (since a level of grip strength must be maintained for an extended length of time; like a period within the match.  Taking a simple exercise like strengthening wrist flexion/extension for sets/reps; and converting it into a strength endurance exercise like Wrist Rollups for a period of time.

Strength Endurance:

  • Timed Wrist Rollups/Rolldowns
  • Timed Band Wrist Flexion/Extension
  • Keiser Cable Curls (looking at maintaining percentage of peak power output over a length of time)

Power Endurance (Dynamic Eccentrics and Reversal are sub-components).  Lighten the load, and go for time instead of maximal strength with sets/reps:

  • Timed Landmine Bar or KB Drops
  • Timed Landmine Bar KB Toss
  • Timed Band Switches

An overall periodization model for “combat sports” for supplemental grip work to add in addition to the traditional resistance training program could be as follows:

Weeks 1-2

Day 1 – Absolute Strength focus (note the eccentric focus):

  • DB Hammer Curl (311 tempo) 3×10
  • Wrist Flexion/Extension (211) 2x10e

Day 2 – Isometric focus:

  • Towel Holds (elbow 90deg) 3x30s
  • Farmer Walks (bumper plates) 2x20yd

Day 3 – Combo

  • Mighty Mitt Ball Pullups (311) 4×10
  • Bat Finger Lat. Deviation (111) 2×10 each finger

Weeks 3-4

Day 1 – Absolute Strength

  • KB Hammer Curl Toss (X1X) 4x10e
  • Bat Wrist Pro/Sup (111) 3x10ee

Day 2 – Dynamic Eccentric to Isometric

  • LM Bar Toss Pause (X1X) 3x15e
  • LM Bar Drop Pause (X1X) 3x15e

Day 3 – Combo

  • Hand/Finger Gripper (232) 3x10e
  • LM Bar Holds 3x30s

Weeks 5-6

Day 1 – Absolute Strength

  • Bat Wrist Lateral Deviation (131) 2x10ee
  • Fat Bar Curl (101) 4×8

Day 2 – Reversal Strength Endurance

  • LM Bar Toss – Reflex (XXX) 3x30s
  • KB Drops – Reflex (XXX) 3x30s
  • Timed Band Switches (XXX) 3x30s

Day 3 – Combo/Endurance

  • Mighty Mitt Holds (elbow 90deg) 3x30s
  • Band Wrist Flex/Extend 3x30s e
  • Wrist Rollup 3x30s

BASE OF STREGNTH FOR THE TRUNK AND SPINE REGION

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

Bone Growth and Youth Development

12-2-16

Adam Boily MS, MATJS, USAW

Here might be the most commonly asked question a strength & conditioning professional must answer to youth athlete parents.

Question:

“Will my 13 year old child (or younger or teenager) have a stunted growth from lifting weights?”

Answer:

It depends. It depends if the athlete is exercising biomechanically correct or not. Stunted bone growth may occur when the open growth plates located at the ends of bones become damaged. Damaged open growth plates can happen for various reasons, which include an injury from sport or poor exercising technique. For example, if a 12 yo athlete playing soccer sustains a trauma to the knee in a soccer game, he/she could incur growth plate damage around the knee. Another way an athlete can sustain growth plate damage in the knee would be biomechanically incorrect weight-bearing exercises. Say a 10 yo athlete is front squatting and during every repetition their right knee caves in with a valgus moment. If an expert S&C coach is not there coaching the athlete out of these poor mechanics, overtime knee growth plate damage might occur before the plate close. However, most youth athletes will not experience growth plate damage from training or in sport as long as qualified professionals are monitoring exercises.

It’s important to develop youth athletes through sport and training participation because their young bodies and minds are like sponges and we want them to learn exercise technique and proper nutrition before they may learn bad habits. To avoid growth plate damage in young athletes, their training should be focused on light loads (body weight or light weights) so they can learn the intention of each exercise. When an athlete is below the age of 13 yo, they benefit tremendously from learning proper biomechanically correct exercise techniques and become strong through a long amount of isometric exercises. Before weight is increased for the youth athletes, volume and isometric times should be increased substantially so proper technique is reinforced and the athlete naturally performs exercises biomechanically correct. These exercises may include squatting, pressing, pulling, running, and jumping. Typically we find that athletes starting to exercise around 5-8 yo will become strong enough and biomechanically adequate for progressive resistance training when they reach 14 yo. Also, at this point, the growth plates are still open/undamaged and these athletes will start peak height velocity (puberty).

Surges of hormones, including testosterone, are beginning to flow through the athlete naturally. This is the ideal time for athletes to exercise with heavier resistance and advanced plyometrics. With the surge in hormones and advanced strength and conditioning volume combined, the athlete will experience hypertrophy of lean muscles, increased bone density, length, and girth as well as other bodily tissue growing. Sometimes, an athlete will grow rapidly and the muscles become stretch so fast that the brain has a hard time communicating to or controlling the muscles during this growth. In this case the athlete will become clumsy or uncoordinated (you may have this seen this with young basketball players). However, if during this time that same athlete were in a proper training program, especially involving isometric exercises (pillars or infant squats), their muscles would remain strong and would not become as clumsy. During this time of puberty, the athletes’ recovery time will be much more rapid allowing them to endure progressive amounts of volume from day to day and week to week.

To some it all up, participating in unsupervised training or with unqualified coaches could potentially put youth athletes in scenarios that could damage growth plates. Again, few youth athletes experience stunted growth and damaged growth plates and these rare occurrences from improper movements should not detour youth athletes from exercising young. The benefits a youth athlete receives from intelligent training and sport play are far too valuable to be passed up. There are many brilliant minds and a plethora of scientific research that shows bone growth will be improved (sometimes more than genetics had planned) rather than stunted through biomechanically sound youth training. Depriving a youth athlete from proper training before, during and after their peak height velocity is doing that athlete a major disservice and could potentially cause that athlete to never reach their full genetic potential.

 

*For more information join our BPSU and go research and study the work of Istvan Balyi (an expert in long term athlete development).

BASE OF STREGNTH FOR THE TRUNK AND SPINE REGION

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

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

Speed Box Squat – Variable Loading

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

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

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.