Copyright © 2013, by Joe DeFranco and Jim Smith. All Rights

Transcription

Copyright © 2013, by Joe DeFranco and Jim Smith. All Rights Reserved.
http://www.cppscoaches.com/
1
This manual is copyrighted by Joe DeFranco and Jim Smith. All Rights
Reserved. No part of this manual may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying,
recording, or by any information storage and retrieval system. Images,
text, graphics, and other intellectual property are protected by United
States and International Copyright Laws, and may not be copied, reprinted,
published, reengineered, translated, hosted, reproduced, or otherwise
distributed by any means without explicit permission. You may not copy,
modify, create derivative works of, publicly display or perform, republish,
store, transmit, or distribute any of the material in this video without the
prior written consent of Joe DeFranco and Jim Smith. Fines start at
$150,000 and include a possible prison sentence upon conviction.
Copyright 2013
2
Load & Explode
Reactive Training for Dominating Strength and Power
Copyright © 2013 by Joe DeFranco and Jim Smith
All Rights Reserved.
DeFranco’s Training and Diesel Strength, LLC.
First Published in April 2013
Printed in the U.S.A.
For additional information, please contact:
Joe DeFranco: www.defrancostraining.com
Jim Smith: www.dieselsc.com
CPPS Coaches: www.cppscoaches.com
3
Disclaimer
You must get your physician’s approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You
must consult your physician prior to starting this program or if you have any medical
condition or injury that contraindicates physical activity. This program is designed for
healthy individuals 18 years and older only.
The information in this manual is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their limits. Before
practicing the exercises in this manual, be sure that your equipment is well-maintained,
and do not take risks beyond your level of experience, aptitude, training and fitness. The
exercises and dietary programs in this book are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your
physician.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including Load & Explode. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician.
Don’t perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without proper
instruction. Always do a warm-up prior to strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30
years old. Please discuss all nutritional changes with your physician or a registered
dietician. If your physician recommends that you don’t use Load & Explode, please
follow your doctor’s orders.
Copyright © 2013, All Rights Reserved. DeFrancos Training and Diesel Strength, LLC.
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Waiver and Release of Liability
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN
PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED
WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL
RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY
PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY
EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR
DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING
THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY
LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED
CAUSES OF ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR
AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH, LLC), FOR
INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS,
WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED
WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY
AND HOLD DEFRANCOS TRAINING, DIESEL STRENGTH, LLC OR JOE DEFRANCO AND JIM
SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY
CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
5
TABLE OF CONTENTS
Introduction
7
Load & Explode Workout Overview
8
Equipment Used & Benefits
9
The Pre-Warm-up
11
The Warm-up
12
The Load & Explode Workout
13
Exercise Benefits & Substitutions
14
FAQ's
16
Conclusion
18
Recommended Resources
19
About the Authors
20
6
Introduction
The new Load & Explode workout is all about explosive lower body power, leg drive, and
work capacity.
In this month’s CPPS workout, you’re going to notice some very unusual things. There is
no barbell work and the warm-up is extensive. Athletes have to cycle off of barbells
periodically during their training cycles to unload the stress on the spine. Other options
like sleds and prowlers, as you will see in the workout, provide a great alternative to get
their legs and core strong.
The other important component of the Load & Explode workout is the extensive warmup. Because the workout is really demanding and includes high intensity plyometric
exercises, a thorough warm-up is critical for performance. You will see that a “prewarm-up” ladder drill sequence is used to awaken the CNS and prepare for the more
comprehensive group warm-up.
Do NOT allow your athletes to engage in these high-level movements until they have a
good sweat going and their body has been prepared with a variety of multi-dimensional,
dynamic movements.
In the warm-up, you’ll also notice that the athletes have taken their shoes off. This is
important for improving the dexterity of their toes and ‘waking’ their feet up from being
in shoes the majority of the day. Barefoot training also improves the reactiveness of the
feet and improves ankles mobility. Do NOT overlook the importance of barefoot training
with your athletes! It’s an extremely easy modification to your programming and it will
pay huge dividends in both injury prevention and performance.
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The Load & Explode Workout: Overview
“It is not death that a man should fear, but he should fear never beginning to live.”
Marcus Aurelius
After the extensive warm-up, you will begin with the main explosive lower body
movement; hurdle hops into a broad jump. The goal should be to minimize ground
contact time between the hurdles and trying to get full body extension during the “takeoff” of the broad jump. The first couple of times through the hurdles, you should
practice and reinforce good landing mechanics.
You will then move on into the hurdle hops and prowler sprint competition. This will
kick up the workout intensity and really push the lower body leg drive and explosive
power.
Next, heavy sled drags are used to overload the glutes, quads, hamstrings and calves,
while enhancing linear acceleration capabilities in a functional body position; forward
lean with positive shin angle.
Finally, a tough core sequence utilizing the Jungle Gym is used to improve full body
tension, anterior core stability and anti-extension deceleration.
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The Load & Explode Workout: Equipment Used
With every exercise, there is a progression and regression and with every ‘tool’ you use,
there is a substitution. The equipment you use isn’t as important as the intent of
movement and intensity of effort displayed by the athlete. Keep this in mind if you don’t
have all of the equipment used in the Load & Explode workout.
Equipment substitutions for the Load & Explode workout:
Equipment
Substitution
Speed Ladder
Tape on the floor or jump
ropes
Hurdles
Flat Bench(es)
Prowler (for sprints)
Plate Pushes
Car push or Drag a tire
attached to rope
Feet on Flat Bench or
Furniture Sliders
Sled (for heavy drags)
Jungle Gym
The Load & Explode Workout: Benefits

High intensity plyometric movements utilizing the stretch shortening cycle (SSC)
enhances reactive strength potential, develops eccentric / deceleration strength,
and improves joint stability / integrity.

Introducing competitions into the workout increases the mental focus, intensity
and competitive spirit for the athletes.

HASD’s improve specific accelerative capabilities by putting the athlete in a
forward body lean with positive shin angle. We have found that loading the
musculature in this position has a functional transfer to linear speed mechanics
(during the acceleration phase of a sprint).

Performing “only” 3 main exercises helps to ensure QUALITY over quantity.
Quality should never be compromised when training for speed/power. This
workout was designed with this important (yet often overlooked) factor in mind.
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
You’ll notice that the core training at the end of the workout isn’t just an “afterthought”. Bodysaws and Hip-ups develop true full-body core strength. Bodysaws
are an incredible “anti-movement” pattern, while Hip-ups compliment the
sequence by developing dynamic hip flexion strength; both of which are
incredible for improving sprint mechanics and power potential.

Finally, we want to reiterate just how beneficial the warm-up provided in this
month’s workout is for any athlete. As you become more proficient at this
comprehensive warm-up, you will notice the following: increased work capacity,
mobility, body awareness, relative strength, muscular endurance and improved
ankle/knee/hip stability.
NOTE: The athletes shown performing the Load & Explode warm-up did not
complete it as quickly and efficiently the first few times they did it. These
athletes developed their incredible level of conditioning through consistent hard
work and dedication.
When you initially go through this warm-up, it may feel like much more than just
a “warm-up”. It will also take a little longer to complete. But, if you stay
consistent and make small improvements each session, you can achieve the level
of conditioning displayed by the athletes in the video.
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The Load & Explode Workout: Pre-Warm-up
For every workout, you must warm-up. It is critical for your performance in the workout,
your overall movement after you leave the gym, and how quickly you recover between
training sessions. A good warm-up will not only charge your body up, but also increase
your overall core temperature; improving your muscle’s ability to contract better and
harder. Move quickly from exercise-to-exercise and stay covered up with lots of layers
of clothing to keep your body heat in.
Before we start the comprehensive Load & Explode warm-up, we utilize a single-leg
ladder drill sequence to improve balance, body awareness, ankle & foot
strength/stability, and fire up the CNS of the athletes.
Pre-Warm-up Ladder Drills
Single leg ladder drills / ankle stability
1) Single Leg Hops - Straight
2) Single Leg Hops - Sideways
3) Single Leg Hops – Forward / Back (half)
4) Single Leg Hops – Side / Side (half)
5) Single Leg Hops – Forward / Back (all the way through the ladder)
6) Single Leg Hops – Side / Side (all the way through the ladder)
7) Hip Turns
8) Icky Shuffle
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The Load & Explode Workout: Full Dynamic Warm-up
General Movement / Dynamic Mobility / CNS Stimulation
1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
15)
16)
17)
18)
19)
20)
21)
22)
Bodyweight Squats x 10 reps
Jumping Jacks x 10 reps
Seal Jumps x 10 reps
Reverse Lunges x 5 each leg
A-Skips x 20 yards down & back
Backward Skip with Hip/Abduction x 20 yards down & back
“Piriformis” Skip – Heel to Opposite Hand x 20 yards down & back
Cossack Squats x 5 each way
Side Shuffle x 20 yards down & back
Squat to Stand x 5 reps
Inchworms into Push-ups x 5 reps
Light jog x 40 yards
Rollovers into V-sits x 10 reps
Iron Cross – Bent Knee Side-to-Side x 5 each way
Glute Bridges x 10 reps
Single Leg Glute Bridges x 5 each leg
Straight Leg Raises x 10 each leg
Quadruped Knee Circles (Fwd/Bwd) x 10 each way
Striders x 5 each leg
Groiners x 5 reps
Leg Swings – Front-to-Back / Side-to-Side x 10 each leg
Skips for Height x 20 yards down & back
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The Load & Explode Workout
Seq Exercise
1)
Reactive Hurdle Hops into a Broad
Jump
Sets x Reps
Rest
4 sets of 4X thru the
hurdles
90 sec.
6 Runs
120 -180
sec.
4 x 30 yards
120 - 180
sec.
* First 1-2 sets of warm-up, just stick the
landing to reinforce landing mechanics. (No
broad jump after last hurdle.)
** 4 Hurdles, 16 jumps each “set” = 64 total
ground contacts
2)
Competition
Hurdle Hops into Prowler Sprints
* 2 Hurdles = 12 total ground contacts
3)
HASD’s (Heavy Acceleration Sled
Drags)
4A)
Core
Jungle Gym Core Circuit: Bodysaws
3 x 15
no rest
4B)
Core
Jungle Gym Core Circuit: Hip-ups
3 x 15
90 sec.
Important Notes:



The height of the hurdles should be adjusted to your individual skill / strength
levels. Ensure that you land softly and reverse the movement as quickly as you
can to transition to the next jump. If you’re spending longer than two-tenths of a
second on the ground (amortization phase), you will need to use lower hurdles.
If you are unable to achieve full hip and knee extension when performing HASD’s,
you will need to lighten the weight. The weight should be heavy enough that you
need a forward body lean in order to get the sled moving; but it shouldn’t be so
heavy that you end up taking short, choppy steps. This will take away from the
desired training effect.
Exercises that are represented by the same number (i.e., 4A & 4B) imply a
superset. You will perform those exercises back-to-back before taking the
prescribed rest period.
13
The Load & Explode Workout: Benefits &
Substitutions
Reactive Hurdle Hops into a Broad Jump
Benefits:
Yuri Verkhoshansky, a world renowned sports training expert, developed a method of
high intensity training he called “shock training” in the 1950’s. He used shock training to
build power, speed and explosiveness for his track athletes. Shock training involved fast
movements where the athlete was required to rapidly absorb forces (from their own
body or an external object) which accumulated energy (through pre-stretch of our
muscles & tendons) and subsequently created a very powerful muscular contraction
(referred to as the stretch reflex or stretch-shorten cycle). The faster this pre-stretch
happened, the more powerful the resultant muscular contraction. In his research, the
duration of the movement must be in fractions of a second for it to truly be a shock
training exercise (less than 0.15-0.20 seconds). Shock training was first used to develop
and enhance explosive qualities in his athletes and this adaptation improved their sport
specific skill work and performance in the game.
Substitutions:
Flat benches can be substituted for the hurdles when performing the reactive jumps.
14
Hurdle Hops into Prowler Sprints
Benefits:
A complex with hurdle hops and prowler sprints develops multi-dimensional and multiplanar – horizontal and linear - power development.
Substitutions:
As stated, multiple flat benches can replace the hurdles and pushing an Olympic plate
across the floor can replace pushing a prowler. If the reactive jumps are too intensive
for you, various explosive med ball throws can be used.
HASD’s (Heavy Acceleration Sled Drags)
Benefits:
HASD’s improve acceleration mechanics, led drive and power endurance.
Substitutions:
If you do not have a sled you can perform a car push, or drag a tire (or any heavy object).
Jungle Gym Core Circuit: Bodysaws and Hip-Ups
Benefits:
Better core stability (endurance) and creating full body tension will carry over into your ability
to transfer power and stay braced during heavy strength training and real-world activities.
Substitutions:
Putting your feet on top of a flat bench or using furniture sliders can replace the Jungle
Gym.
15
The Load & Explode Workout: FAQ’s
Q: Can I substitute dynamic effort (DE) barbell squats for the
hurdle hops?
A:
The goal of this workout is to develop lower body explosiveness and deload from
barbell training. Dynamic effort squats will help improve your rate of force development
(RFD) and “turn on” the higher threshold motor units (HTMU), but there is deceleration
associated with loaded strength training movements and the spine is still taking a
beating. A better option would be to substitute the hurdle hops with
Backward/Overhead Med Ball throws, or another medicine ball throw variation.
Q: Can I use a piece of the Load & Explode warm-up for my other
lower body training workouts?
A:
Yes, of course. That is the great thing about these CPPS workouts. You can
rearrange the exercises or just take a section of the warm-ups or workouts and
immediately implement them into your training sessions. The Load & Explode warm-up
is extensive because of the intense nature of the workout. You wouldn’t have to use as
many warm-up exercises if you were performing a more conventional lower body
workout with barbell work. Or, you could re-use the warm-up as is, without any
modifications.
16
Q: I noticed one of the athletes didn’t perform the broad jump
after the reactive hurdle hops during the first exercise. Am I
missing something?
A: Good observation! There were actually two athletes in the group that were told
NOT to perform the broad jump after the hurdle hops.
One of the athletes I’m referring to had three (yes, THREE) ACL tears and surgeries. He
came to us after completing a successful fifth season of college football eligibility. He
was preparing for his NFL Pro Day. Although this athlete has come a long way, his knees
always seemed to flare up when performing broad jumps. (Landing from a broad jump is
more stressful than landing from a hurdle hop or other “vertical” jump landings.) The
risk obviously out-weighed the reward, so we focused on box jumps (landing on foam)
and hurdle hops with him. This is why he was coached to only perform the hurdle hops
and then stick the landing after the last hurdle.
We also modified the first exercise for the largest athlete of the group -- a 310-pound
defensive lineman. Although this athlete is healthy and very athletic, we felt it was too
early in the off-season to place that kind of orthopedic stress (landing from broad jump)
onto his system. Therefore, we just had him perform the hurdle hops. (FYI, reactive
hurdle hops, in-and-of-themselves, are considered very advanced for larger athletes.
But, the athlete shown in the video is athletic enough to perform them properly; we just
felt adding the broad jump during this stage of the off-season would be overkill.)
As you can see, there are no “set rules” when training groups of athletes. As coaches,
we must always be observing, coaching and modifying workouts in order to provide the
safest progressions (and regressions) for each individual athlete.
Q: Is this workout mainly for football players or can it be used
for other sports too?
A: This workout is appropriate for almost any (intermediate to advanced) athlete that
needs to produce repeated bouts of explosive activities during their sport. Almost every
team sport comes to mind: football, soccer, baseball, basketball, hockey, lacrosse, rugby,
etc. Even individual sport athletes like tennis players and wrestlers can benefit from the
many physical attributes developed by incorporating this type of training in their
programming. There really aren’t many athletes that wouldn’t benefit from the Load &
Explode workout…so have at it!
17
The Load & Explode Workout: Conclusion
Now that you’ve read the specifics of this workout, don’t forget to watch the live
workout videos that accompany this product. We provide “live” training videos with
these CPPS monthly workouts because we want everyone to see first-hand the pace and
intensity of a quality training session. Remember that a workout can look great ‘on
paper’, but that’s only half the battle! Proper exercise technique and workout intensity
are equally important factors that “bring the workout to life”!
It is our hope that letting you “look over our shoulder” during the actual Load & Explode
workout, will give you a better understanding of how it should be implemented in the
gym with your clients.
We look forward to hearing about your progress on this program.
Train hard, Train smart!
Joe DeFranco and Jim Smith “Smitty”
18
The Load & Explode Workout: Recommended Resources
CPPS Coaches
Join our global network of professional coaches
Site: http://www.cppscoaches.com
AMPED Warm-up
The best selling warm-up product on the market
Site: http://www.ampedwarmup.com
EXTREME DVD
Make your training fun again with some of the
most innovative exercises you have ever seen!
Site: http://www.dieselsc.com/store/extreme
POWER DVD
Explosive athletic power taken to new levels of awesome!
Site: http://www.dieselsc.com/store/power
Hard:CORE Training System
The most comprehensive core training system ever created!
Site: http://www.dieselsc.com/store/core
SPEED
The best SPEED training system for team sport athletes!
Site: http://www.dieselsc.com/store/speed
19
About the Authors
Joe DeFranco
defrancostraining.com
Joe DeFranco owns and operates DeFranco’s
Gym in Wyckoff, NJ. DeFranco’s Gym has been
named one of America’s 10 Best Gyms by
Men’s Health magazine and one of the Top 5
Most Innovative Gyms in the USA by
Greatist.com. For the past 15 years, athletes
from around the world have hired Joe because
of his remarkable ability to improve strength,
speed, flexibility and power. Joe’s training
techniques have been featured on Spike TV,
NFL Network, WWE.com, Men’s Health
Magazine, Men’s Fitness Magazine, and in the
documentary, ‘STRONG’. His resume includes
All-Pro NFL players, MLB players, NHL Players,
WWE superstars and UFC fighters.
Jim Smith, CSCS
dieselsc.com
Jim is a highly respected strength coach and
owner of Diesel Strength and Conditioning.
He is also on the Fitness Advisory board for
LIVESTRONG.com, Muscle & Fitness, Men’s
Fitness, and Schwarzenegger.com. Jim is
regularly featured in Men’s Fitness, Muscle &
Fitness and Men’s Health. Jim has published
several best selling manuals and DVD’s in the
areas of athletic performance, muscle
building and strength training that have been
purchased by athletes, coaches and fitness
professionals all over the world.
20

Copyright © 2013, by Joe DeFranco and Jim Smith. All Rights

Transcription

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