We are deeplyindebtedto the following for making this undertakingpossibleby providing their invaluablefeedback,editing, organizationand knowledge:Pat Gill and NelsonAyotte; model athletesJulie McDermott, RussHubby,Brad Cardozaand John Sullivan;reviewersKeith Alpert, Liane Blyn, RebeccaMander and David Harris.
O 2010 for Materials,Logo and CertificationTitle. No reproductionof any part ofthis material is allowedwithout the expresswritten permissionof the authors. Art McDermottand CharlesPoliquin
@2010
Charles Poliquin is a world-renownedstrengthcoachand authorityon weight training. His training methologiesand programshavebeencreditedwith countless gold medals,team wins and personalbests.A native of Ottawa,Canada,Coach Poliquin hasa master'sdegreein exercisephysiologyand the equivalentofa PhD in practicalexperienceas a trainer ofchampions. His intemationalcoachingr6sum6 boastsover 500 Olympians(including nine medalwinners at the Lillehammer Olympics),60 professionalhockey players,and world championshipprofessional teamssuchas the ChicagoBulls and the DenverBroncos.
Art McDermott attendedBostonUniversity,completinghis BS in educationbefore continuingon for graduatework in exercisephysiology.During this period,he becamea four-timeAll-American in track and field. He haspublishednumerous articlesin strength-related magazineson a wide variety oftopics. At last count,he has participatedin 23 nationalchampionshipsin threedifferent sports,and hasattended the Indoor World Championshipsin both track and field (1990) and ScottishHighland Games(1999).
Art McDermotland Charles Poliquin
02010
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Art McDermottand Charles Poliquin
@2010
P E L IQU IN
As strongmantraining becomesincreasinglypopular as a modality for athleticpreparation,it is vital to understandwhy it works. This chaptermight havebeenmore appropriatelytitled "True FunctionalTraining for Sport," br;f the termfunctional traininghas beenso widely misinterpretedthat an incorrectassociation would havebeenunavoidable.As such,clarificationis in order. Many coacheshavemistakenlyconsideredthe expressioncore lroining to be synonymous withJhnctional training. They believethat ifyou are haining the musculatureofthe torso (such as the rectusabdominus,transverseabdominus,and intemal and extemal obliques),you are creatinga better-functioningathleteand thereforeare doing functionaltraining. This is not the case. Core training strictly strengthensthe abdominals.While strengtheningthesemusclesis important,it is only one aspectofthe largerpicture.The fact is that core training shouldnot dominatethe programdesign,as often occursin many facilities,both private and institutional. Direct abdominaltraining needonly be addressedperiodically throughoutthe yearly cycle.With correctprogramdesign,coupledwith propertechnique,abdominalmusculatureis adequately recruitedby executionofthe major strengthmovements- in addition through sport participation during the remainingyearly cycle. Functionaltraining shouldbe definedas the executionof movementsdirectly relatedto the patternsrequiredfor a given sport,with the obviousintent of improving athleticperformance. The ineffectivenessof somepopularapproachesin the functionalpreparationofathletes is due to severalcauses,including the following: 1) Most approachesto functionaltraining are inadequatebecausethe resistance usedis insufficient.Studieshaveshownthat resistancebelow 60 percent,unless accompaniedby accommodatingmethodssuchas healy-duty bandsand chains,does not sufficiently stimulatemuscletissueto promotestrengthgains. 2) The patternscommonly employedin functional-trainingprogramsdo not resemble "on field" conditions.Exercisesperformedon unstableapparatussuchasphysio balls,
Art McDermottand Charles Poliouin @2010
wobble boardsand thick paddingarebest left to rehabwork becausein competitive activitiesthereare very few surfacesthat move in sucha manner. 3) The use ofphysio balls, balanceboards,light "thera" bandsand other such apparatuscan generatesomeabdominalstimulationbut doesnot producea sportspecifictraining effect.Thesetools do havea useful place in the direct training ofthe abdominalsand, again,aspart of a rehabprogram,but they have limited usebeyond this in any athleticpreparationprogram.They are incapableofdeveloping any usable strength. As a consequence ofpoorly designedfunctional-trainingprogramsusing the aboveconcepts, we are seeinga wave of athleteswho have sufficientabdominalstrengthbut who are remarkably weak. "Abs and Rehab"would be an appropriatesloganto reflecta more appropriateoutlook concerningthe properusefor the ubiquitousphysio ball and its dedvatives.Claims for any use beyondthat serveonly to sustainan entireindustry built upon the saleofineffective gadgetsand gizmos. Unfortunately,the beliefthat suchitems arenecessarytools for strengthand speed developmenthasbeensuccessfullyinstilled in the minds ofcoachesand parentsever].where. But the truth is that a strongerathlete,given the presenceof well-developedsporttechnique,is a superiorathlete.This is particularlytrue for contactsports. It is our beliefthat modified strongmantraining is a far more effectiveapproachfor attaining usablestrength.As such,this courseworkwill addressthe useof the Farmer'sWalk, Super Yoke, Log Press,Tire Flip and SledPulling, as well as their variouscombinations,as an athletic preparationmodality.Their properuseis basedupon the following concepts: 1) True functionaltraining can only be achievedwhile using significantand adjustableresistancewhile executingsport-specificmovements. 2) The outcomeofthe properapplicationof modified strongmantraining is usable strength,which will prove particularly valuablein contactsportssuchas hockey, football, rugby, martial arts,wrestling,basketballand others. 3) The useofthese methodscanbe seenin two generalforms: a) sport-specific,as mentioned,and b) aspart ofa generalpreparationprocessfor most sports. 4) All ofthe exercisesdescribedhere shouldbe treatedjust like any major weightroommovementsuchas the squator power cleanwith regardto progression, techniquedevelopment,safetyconcerns,periodizationand recovery. Although limited researchexistsinvolving thesetechniques,the steadyincreaseoftheir usein major collegiateprogramsand professionalsettingsis testamentto their usefulness. Coachesat this level cannotafford to wastevaluablepreparationtime with inferior methods.The Art McDermottand Charles Poliquin @2010
superior techniques of modified strongmantraining can be seenin the preparation of teams at the University oflowa; University ofNevada, Las Vegas;and Arizona StateUniversity,as well as professional players in the NFL, NHL, MLB and a variety of Ol1'rnpic sports. Prior to implementing any ofthe routines or techniques describedherein, it is important to understandthat that these movements are neither more nor less dangerousthan any other demanding strength movement.As such they require sufficient knowledge of technique as well as extensiveawarenessof safetyissues.The bottom line: Train hard,but train smart!
Arl McDermoti and Charles Poliquln @2010
PoLr eut N Heolthy.Leon.Sfrongl"
Art McDermottand Charlos Poliquin @2010
. Understandthe equipment
. Identify the musclegroupsworked
. Identify specificsports the event will benefit
. Learn specificexerciseoptions
The inspirationfor the use of sledwork for sportscan be loosely tracedto the Scandinavian forestryindustry.Once a tree was felled, loggerswould drag it from the woodedareasnot accessibleby vehicles.Louie Simmons,powerlifting coachextraordinaire,brought sled dragging to the forefront by drawing this informationfrom the Finnish powerlifterswhen queryingthem regardingtheir deadliftingptowess.They claimedthat their backgroundin draggingtreesfrom logging employmentprovidedthem with a solid baseof posteriorchain development,which rs key to excelling in the deadlift.
Art McDermottand Charles Poliquin O2010
Ifyou were dumpedon a desertedisland and were allowed only one pieceofexercise equipment,it shouldbe the sled becausevirtually every musclecan be trainedusing this apparatus.And the more resistancethe athletehasto overcomein his or her sport,the more useful the sled,which is why it is a strengthtool ofchoice for rugby and football players.Sled work is also useful in other team soortssuchas basketball"ice hockev.soccerand vollevball.
Ix.luny R-ouanrl-rrATroN. Sledwork providesone ofthe best forms of strengtheningthe vastus progressive medialismusclein a but non-impactmanner.In contrastto squatting,sled work canbe done early in the rehabprocess.Forward and BackwardsSledWalking are also more inherentlynaturalmovementsthan squatting,and thereforethey canbe done shortly after orthopedicsurgeryoncemedicalclearancefor any resistedmovementsis given. Muscur,l.n BAl-aNcnDrAcr,rosrs. Severalof the exercisesdescribedin this courseprovide importantfeedbackwith regardto the structuralbalancestatusofan athlete.For example,if an athleteis executinga PetersenDrag and consistentlydragsor pulls the sled offa straightline towardsone side or the other,this fault may indicatea piriformis that either is too tight or is too strongrelativeto the oppositeside.Similar diagnosescanbe performedfor musclegroupssuch asthe hamstringsby using the One-Arm Drag. This diagnostictool underscoresthe conceptof true functionaltraining, which is executingreal-worldmovementsagainstadequateresistance. Fuxcrtonlr, Hl*rsrnnc Wonx. Even though leg curls and variousforms of deadlifts,pulls and good momings will developan excellentbaseof hamstringshength,sled work will permit the athleteto transformthat baseinto usablestrengthon the sportssurface. LlrnRAr- Sprno Iupnovrnnnr. Sledwork is the fastestway to developlateralspeed.The strengthcoachmust realizethat lateralspeedis almost alwaysexpressedin a situationwhere inertia hasto be overcome;hencethe needfor load. No amountofspeed laddertraining can matchthe resultsof sled work. The sled is the only practicaltool that can overloadhip adductionand abductionpattemsin a positive functionalway. The more commonly usedbandsplacedaroundthe anklesor legs are inadequatebecausethereis no quantifiableway to measue or increaseresistancein controlled increments. Sxr.rtr,lcPowr:n Korean short-trackspeedskatersusethe draggingoftires to improve skating power.Using a sledpermits athletesto havea more gradualand quantifiableincreasein resistance.We useit extensivelywith NHL playersand Olympic speedskatingmedalists,with very appreciableresults. Many of our pro athletesuse sledwork as their primary form of Ennncy Sysrnn Th,c.rNn{c. energysystemwork for sport-specificpreparation.The following four energysystemscanbe trainedusing the sled: 1) anaerobicalacticpower,2) anaerobicalacticcapacity,3) anaerobic lactic oower and 4) anaerobiclactic caoacitv. Art McDermottand Charles Poliquin@2010
The preferredsurfacewill minimize friction so the load can be more closely controlledby plate loadingversusestimatesof surfacefriction. For example,an asphaltor concretesurface works ideally.It hasbeenour experiencethat sledswith a "dual runner" designdo not adaptwell to varioussurfaces.The steel,flat-bottomeddesignofthe sled shownabovewill easilymeet the needsofpersonal trainers,strengthcoachesand professionalstength athletes. Regardingfootwear,for BackwardsSledDragging,hiking boots arethe footwearofchoice becauseof the loadsinvolved. For lateralwork, bestresultsare achievedwith plain sneakersor tennisshoes,as they force the athleteto stabilizethe ankles. The sledprovidesinnumerableoptionsto increasethe variety ofexercisesthat can be oerformed.suchas the followine: . Forward Facing
. BackwardsFacing
. Hands Together,V-grip
. HandsSeparate, RopeGrip
. Waist Belt Point of Contact
. Ankle Point of Contact
Becauseofthe specificnatureofeach exerciseand the versatility ofthe sled,thereareno universaltechnicalpoints that apply to all sled work. Even the grip usedto hold the strapsis not universal,althoughas a guiding rule the grip shouldbe specificto the sportbeing trained.If a given sporthas a stronggrip component,suchashockey or wrestling,then emphasisshould be placedon requiring a more active grip on the strapas opposedto a passiveloop attachment aroundthe wrist.
Art McDermottand Charles Poliquin@2010
This is the sledvariationofthe Petersen Step-upuscdin rehabilitating the vastusmedialis, a teardrop-shaped musclethatcrossesthe kneejoint. It is alsoa greatexercisefbr athleteswho ncedto rebalance their kneetrackingbecauscofovcrwork ofthe vastuslateralis,includingalpine skiers,speed/figureskatersand hockeyplayers.Someprefer to call this exercisethe Moonwalk Drag. DoscntprroN Standfacingthc sledholdingonehandleper hand.Nylon strapswith sewn-inloop handleswill work bestherc. Placcthe ball ofthe right footjust behindthe left heelso thereis a slightbendin the right leg at the knce.The heelshouldbe lifted to as steepan angleaspossible. The foot mustbe tumedout at a slightangle,roughly l5 degrees. Apply downwardandforwardpressurewith the ball ofthc right foot to breakinertia of the sled.
Art McDermottand Charles Poliquin 02010
Emphasisshouldbe placedupon driving the heel to the groundas rapidly as possible, coupledwith an equally rapid extensionofthe rear kneeand foot. The left foot comesoff the groundpassively. Once the right foot is completelyflat on the ground,place the ball of the left footjust behindthe right heel. Apply downwardand forward pressurewith the ball ofthe left foot to break inertia of the sled. Continue alternating between the right foot and the left foot until the prescribed distanceis covered. This exercisecanbe donewith the handlesheld in the handsor with a waist attachmentas seenabove.Therewill be superiorquadrecruitmentwith the waist attachment,however. The trunk ofthe body must remainupright at all times. If the trunk leansback, the resistance is too high and musclesotherthan the vastusmedialis arebeing recruited. Always wait for the sled to be immobile beforeinitiating the action of the subsequentstep. Thereis no needto executethis movementin a rapid fashion.Properlyresetafter every repetition. This movementis generallylimited to an accumulation(strengthbuilding) phase. This exerciseshouldalwaysbe performedwith the passivegrip aroundthe wrist to promote focus on the vastusmedialiswithout lossofneural drive to the forearms.
Art McDermottand CharlesPoliauin@2010
In our experience,thereare very few exercisescapableof generatinghigh lactic acid levels this exercise and muscularfatigue as rapidly as BackwardsSledDragging.As a consequence, shouldalwaysbe placedat the end ofthe workout, ifpossible. Refer to the end ofthis chapterfor appropriatesets,repsand distances. DBscmprrox Standfacing the sledwith one handlein eachhand.Nylon straps,a waist attachment or V-grip handlesmay be usedhere. Lean the torso back slightly. Drive back forcefully with one loot and then the other in an alternatingpattem. Avoid tumout ofthe toesofeither foot, which usually indicatesexcessivelytight lateralhamstrings. focus),but With lighter loads,it is possibleto stay on the toes(quadriceps/gastro heavierloadswill requirea toe-to-heelpattem for the feet (posteriorchain focus) It is importantto keepthe upperbody "quiet" ratherthan usean exaggeratedswing of the shouldersto sain momentum.
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Art McDermott andCharlesPoliquin@2010
Mo\,e thc f'cctas rapidly as possibleover thc prcscribcdclist:rnce. lfa ri'aist attachnrcntis nsccl.thc i4rpcr bocl-vmasscan no longcr counter the sled rrcrghtand hcncethc cntirc loaclis fircuscclupon the cluadriceps; this significantly incrcascsthc difficr.rltyof thc cxcrcisc. Art McDermott and CharlesPoliquinO20'10
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Drscmprlon This is performedin the samemanneras the standardBackwardsDrag but with the headtilted back, looking straightupwards. Attention shouldbe paid to driving through a firmly plantedheel. Emphasisis almost entirely on the vastuslateralisand the posteriorchain.
Drscnrprron Use the samebody positioningas in the regularBackwardsDrags,but only one hand shouldbe in contactwith a handle. This hand may haveboth strapsin it or be gripping only one side ofa V-grip handle. The free hand shouldbe on the hip; it shouldnot be usedto gain momentumthrough unnecessarymovementor as a counterbalance(this would defeatthe purposeofa unilateralmovement). Move the feet as rapidly as possibleover the prescribeddistance;this technique forcesasymmetricalcompensationof the torso muscles,which mimics many of the 12
Art McDermott and CharlesPoliquinO2010
unilateralsituationsseenundercompetitionconditionssuchas throwing a ball or virtually any striking or hitting sport. Athleteswill note superiortorso/hipstabilizerrecruitmenton the side of the body oppositethe one holding the handle,most notably the contralateraloblique, quadratus lumborum and sluteusmedius.
Both of the hamstringmovementsdescribedbelow can be combinedvery effectively in a superset or altematingfashionwith leg curls to assurecompletehamstringrecruitment. This greatexerciseis a Louis Simmonsoriginal without a doubt, this is one of the best hamstringbuildersout there,hencemaking it an excellentposteriorchain strengtheningexercise. Drscrupttoll Standfacing away from the sled,holding one handlestrapand with the arms running along either side of the body. Bend forward at the waist until the trunk is parallel to the ground,keepinga slight arch in the lower back. Walk forward for the prescribeddistance. Art McDermottand Charles Poliquin @2010
t3
Every attemptshouldbe madeto preventthe kneefrom bendingin this exercise, althougha slight kneebend is usuallyunavoidableduring the push-offand recovery point ofthe stride. The leg is broughtforward by using the hip flexors in what is describedas a "Frankensteinwalk." Effort must be madenot to swing the legs out to the side when pulling either leg forward into the next stride. The athleteshouldbe cuedto attemptto walk a straightline in a rapid heel-to-toe fashion. The coachmust make certainthat no excessiveshouldermovementoccursdurins the exercise.
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Art McDermottand Charles Poliquin @2010
This exerciseis quite possiblythe best unilateralisolationmovementfor the hamstrings. It is performedwith the sametorso position as the standardHamstringDrag, but only one arm holds the sled strapattachment. The free hand must remainfixed on the hip or with the thumb loopedin the waistband or evenin the same-sidepocket.Unlike the Single-ArmBackwardsDrag, this movementfocusesthe load on the ipsilateral,or same-side,leg. The most commonly seenerror with this movementis extemalrotation of the opposingleg in an attemptto recruit the glutesfor addedassistance. The coachmust make certainthe oppositeside foot and leg remain facing forward. It is easyto exceedthe sufficientload on this movement.Ifa straightand forward alignmentof shoulders,hips and legs cannotbe maintained,the load must be reduced. Art McDermottand Charles Poliquin@2010
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It is importantnot to lift the lead leg up into the air and "press" the leg forward, as this techniqueusesan entirely different set of muscles.This is the most commonly seenexecutionenor. An effectiveauditory coachingcue is to instructthe athleteto "hover" the feet only inchesfrom the surfaceofthe ground. The toe of the lead leg must be turned inward in a pigeon-toedmanner.This will activatethe abductorsdirectly. Stayinglow in the shuffie or in an athletic"ready" position,move the feet as rapidly aspossibleover the prescribeddistance. Most athletesand coacheswill have seenthis exerciseat somepoint in the past, usually done with a rubberband.The sled is preferredheredue to its adjustable nalure.
This is a variation ofthe previousexercise,the only differencebeing that the athleteis bent forward at the waist until the trunk ofthe body is nearly parallel to the ground.This position increasesthe isolationofthe adductorsand hencethe diffrculty ofthe exercise.
Art McDermottandCharlesPoliquin@2010
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Dnscnrprrox Using the samefoot pattem as above,the athleteholds the strapsin the handsas opposedto having them fixed at the ankles. Resistancemust now be translatedthroughthe torso. While it is lessintensiveon the hip abductors,it doeswork the importanttorso musclesresponsiblefor lateralchangesof direction. The "lead" arm shouldhavethe strapin hand and remainbent at the elbow at a 90 degreeangle,in a positionflat againstthe torso. The trailing arm shouldbe fully extendedtowardsthe directionofthe sled.
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Art McDermottand GharlesPoliquin@2010
This old football favorite goesby different names:Crazy Legs or Grapevines,to namea few. Dnscnrprron Use only a very light load here,as the tempo is quite fast, ideally with only one leg in contactwith the groundat any given moment. Ifthe speedofthe movementdropsto a plodding motion, ceasethe exercise immediatelyand reducethe load beforecontinuing. Move as rapidly aspossibleover the prescribeddistance. This movementshouldonly be usedduring an accumulationphase.
This exerciseis anotherLouie Simmonsmovement.It is an outstandingexercisefor developingexplosivestartsby focusingon the hips and lower back from a deadstop. DsscnlptloN Standfacing away from the sled,holding one handleper hand. Straddlethe straps. Bend forward at the waist until the trunk is at leastparallelto the ground,keepinga slight arch in the lower back. When the nylon strapis pulled tight, the elbowsshouldbe at a position evenwith the insideof the knees. From this position, forcefully standupright by firing the hips throughto full extension.Do not use the bicepsand/ordeltoidsas primary movershere. Art McDermottand Charles Poliquin @2010
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The handsshouldremain in very closecontactto the front ofthe body at the end ofthe concentricmovement.The most commonerror seenhereis to usethe armsto pull the load forward. The coachshouldcue the athleteto usethe armsonly as an attachmentto the sled.
This is a variation ofthe abovemeantto developexplosivestarts.Becauseofthe rounded back position,the erectorspinaetend to take a greaterpercentageofthe load. Doscnrprrox Standfacing away from the sled,holding one handleper hand. Straddlethe strapand bend forward at the waist while roundingthe back. Bring the feet as far forward aspossibleso that the athleteis bent over at the waist as far asflexibility allows. The fufiher the handscan reachback betweenthe legs,the betterthe rangeof motion. The elbowsshouldbe adjacentto the kneesat the very least. From this position,come upright as rapidly as possible,moving the handsforward. It is importantnot to usethe bicepsand deltoidsas primary movershere. The handsshouldremainas closeas possibleto the body at all times. NorE: Make suresomeoneis standingbetweenthe athleteand the sled to decelerateit as it comesnearthe ankles,particularlyduring warm-ups.Once the training weight hasbeenselected correctly,this shouldnot be a problem,as the sled should stop short ofthe anklesat the end of the Pull-Throush.
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This variation requiresa bit more coordinationthan most oithe other exercisesdescribed here,and aims at working the hip extensorchain.It can also be donewith a waist attachment. Drscmprror Facethe sled,with the anklesset in eachlooped stirmp. Extendthe right leg back, while the right arm is extendedin front. At this point the strapsshouldbe taut. Begin the exerciseby moving the left leg back.As you do this, simultaneouslyextend the left arm forward in a punching-typemovementwhile pulling the right wrist back towardsthe waist. This movementwould be difficult to reolicatewith anv other form ofresistance.
Art McDermottand Charles Poliouin O2010
2'l
This outstandingglute/hamstringexercisecan be thoughtofas an exaggeratedform ofLunge Walking. Descnrprror,l a. Faceaway from the sled,a handlein eachhand and the handsdown at the side. b. While bendingthe right knee,lift this leg up so that the thigh is aboveparallel to the ground. c. Then extendthe kneeand reachforward as far aspossiblewith the leg. d. Oncethe leg contactsthe groundin a long lunge position,useonly the hamstrings/ glutesofthe forward leg to pull the body forward and retum to an upright position with the feet together. Repeatwith the left leg. Be certainto cometo a completestop betweenrepetitions. Art McDermott and Charles Poliquin @2010
Drscmprro:l Sameas previousbut with a simple reachforward with the forward leg, without the exaggeratedkneeraiseand reach.
This movementis uscdmainlyby grappling-sporls participants. Descnrptlor.Standfacingthc sled,holdinga handlein eachhand. Startwith the feet offset. Stepbackwardsusingthe right leg while pullingexplosivelyon the strapsin a rowing motion towardsthe face. Repeatthe pattemby alternatingwith the left leg. Art McDermottand Charles Poliquin O2010
This exerciseshouldonly be doneby "non-skill" football position athletesand by throwers, powerlifters, Olympic lifters, and martial artists. It is for athletes in sports requiring refined sprintingskills, suchas track and field sprinters.Runningbacks,cornerbacksand receivers shouldstay away from this exercise,as it will disrupt their running mechanics. Sledrunning shouldbe a definiteno-no for anybodywho needsto run at high velocities, Someconditioningcoachespromotewhat is referredto as the "10 percentrule," sayingthat l0 percent of bodl'weight should be the maximal load when running with the sled. We strongly argue that sprinting with any resistanceonly sewes to compromise running mechanicsand to introduce improper motor patterns. Dnscruprron Aftach a weighted sled to the athlete at the waist. The athletethen assumesa three-or four-point stance. On the signal,the athletespdntsforward as explosivelyaspossiblefor a distanceof 5-10yards. This movementcan be usedquite effectively in "cluster" form, wheremaximal blastsare donewith rest periodsofonly 15 secondsand setsnot exceeding5 repetitions. 21
Art McDermottand CharlssPoliquin@2010
As an exampleof how to usethis exercise,with football linemena long seriesof downs would be duplicatedin the followingmanner: Execute12 consecutivel0-yard Blast Startswith 30 secondsofrest betweenrepetitions. Repeatthis sequencemultiple times with 5 minutesof restbetweensets.
This is the sameexerciseas abovebut with a standingstart.This startwill increasethe difficulty of the exercisebecausethe line of force is fartheraway from the horizontaldirection ofpull. This is the preferredoption for throwersand martial artists,who must displayrapid accelerationin a more upright positionthan linemen.
Art McDermoft and Charles Poliquin @2010
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This exerciseis an excellentvariationofthe standardLow CableRow.It forcesthe athleteto stabilizcagainstthe groundforcesactingin the opposingdirectionofthe pull. DgscnrprroN The athletegrabsthe nylon straps(strapsarepreferredbecausethey allow a more naturalline of pull versusthe close-griphandle). The kneesare bent, and the back is kept flat. The athletethen forcct'ullypulls back on the straps,focusingon squeezingthe shoulderbladestogetherandpullingthe armsto cithersideof the rib cage. At the sametime, the hips must extendin order to createthe necessarylean to maintainbalanceasainstthe inertiaofthe sled.
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Art McDermottand Charles Poliquin @2010
Thesefigurescompletelydependon groundsurfaceand type ofsled; thereforewe cannot recommendnormativedataon strengthratings.This is the only eventfor which we cannot recommendspecificstandardsdue to equipmentand environmentalvariations.As a rough guideline,however,hereare somerangesfor training on a hard surfacesuchas asphaltwith a "standard"flat sled suchasthe Elite Fitness(Louie Simmons)model. Theserangesapply only to BackwardsDrags,HamstringDragsand Pull-Throughs.The weights prescribedrefer to the total weight ofthe sled and its contents.All other exercisesand lowlevel recoverywork will use lighter loads. One fact that shouldbe notedright away is that thesenumbersimply that the athleteshould be able to useroughly the sameload for HamstringDragsand Pull-Throughs.The athlete shouldthen be within 15-20percentofthe appropriateweight usedfor the BackwardsDrag. The inability to do so may be an indicatorof a muscularimbalance. Approximateweights for BackwardsSledDrags. Surfacefriction and sled variety will affect thesefiguressignificantly. SMALLER FEMALES
150-200 r.ss
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200-350Lss 350-500r"ss
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MALES AND FEMALE sTRENGTHATHLETES
AND MALE STRENGTHATHLETES
Sl*rpr,aA This routine was prescribedby CharlesPoliquin to Dallas Drake of the St. Louis Blues in a phasewhere Drake neededextra leg work in the eveningto regain hypertrophyfollowing knee
surgery. l. Warm-up 2. Set 1: PetersenSled dragging6 x 50 yards Pressureis put on the ball ofthe foot Rest 5 minutesbetweensets 3. Rest 10 minuteswith PNF stretching 4. Set2: BackwardsPulling,4x100yards Lean back 45 degrees;apply pressurewith heel of foot Rest4 minutesbetweensets 5. Warm-down+ staticstretchins Art McDermottand CharlesPoliquin@2010
Sanrln B This routinewas given to Jim McKenzie, StanleyCup winner, enforcer(sorry,role player) of theNew JerseyDevils. 1. Warm-up 2. Set l: SideDragging,6setsx 60 yardsx 2 sides pull 60 yards leadingwith left pull 60 yards leadingwith right Rest 5 minutesbetweensets 3. Rest l0 minuteswith PNF stretching 4. Set2: StepBacksandFacePulls,4 x 80 yards Rest4 minutesbetweensets 5. Warm-down+ staticstretching Sarrpr,pC This routine combinesthe Farmer'sWalk (asdiscussedin Chapter3) and sled work. It was usedby Jerry Ostrowski,offensivelinemanof the Buffalo Bills 1. Warm-up 2. Set 1: Farmer'sWalk,evencarrying,6 x 100yards Minimum weight: 150 lbs per hand Rest 5 minutesbetweensets 3. Rest l0 minuteswith PNF stretching 4. Set2: Nose-to-SkyPulling,5 x 100yards Lean back 45 degrees,apply pressurewith heel of foot Rest4 minutesbetweensets 5. Warm-down+ staticstretching
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Art McDermottand Charles Poliouin @2010
. Understandthe equipment
. Identify the muscle groups worked
. Identify specificsports the event will benefit
. Learn specificexerciseoptions
. Learn the world recordsand current record holdersofthe event
The Farmer'sWalk (FW) hasthe longesthistory of all the strongmaneventscoveredin this course.Its origins go back hundredsofyears to agriculturalScotland,at a time when it was commonto havenumeroustestsof skengthat local festivalsand fairs. The namealoneindicates theseroots,althoughit hasbeensaid that most farmerswould likely havehad more sensethan to perform this eventwith any regularityunlessabsolutelynecessary. The currentworld record in the Farmer'sWalk is held by Hugo Girard of Canada.He canied two 175-kiloimplementsover a 25-metercoursein just over21 seconds! This wasmadeeven more difncult becausehe was competingon a grasssurface,which requiressignificantlymore effort. Although inconsistenciesin courselength,apparatusdesignand the amountof weighl usedmake direct comparisonsdifncult, Girard's resultsare presentlythe agreed-uponcriteria for recordpurposes.
As a rule, Farmer'sWalk implementsconsistof two handlesattachedto two larger,cylindershapedmain sections.The main sectioncan be either a fixed-weightobject,suchas an oxygen tank, or, more practically,plate-loadedposts.Thesepostsare carriedparallelto the groundand must be long enoughso as not to interferewith the strideof the user. SunrAcssA.NnFoorwnan The Farmer'sWalk can be performedon multiple surfacesdependingupon the goal of the training.As mentioned,a grasssurfacewill increasethe difficulty and instability ofthe stride. This may be desiredfor rehabsituationsor with athlcteswho havedemonstratedweakenedankle Art Mcoermott and Charles Poliquin O2010
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joints in needoftraining. For example,alpine skiersand figure skatersoften report very weak anklesirom wearing equipmentthat limits ankle mobility for their long competitiveseasons. The sameappliesto ice hockeyplayers.We recommendthat ice hockey playersspendseveral weekseachyear doing "remedial" loadsin the FW in bare feet on a surfacesuchas grassor artificial turf. This will force the firing of lower-leg stabilizers,suchas the flexor hallicus longus, which may becomeconsiderablyweakenedthroughoutthe competitiveseason.Under "standard conditions"with healthyathletes,hiking or work bootsare preferred,ashigher loadscanbe used without dangerofrolling an ankle. A changein training surfaceis recommendedfor all athletesusing this tool regularly. That being said,it is necessaryto considerthe type of apparatususedwhen training on hard surfaces,as unexpecteddropsare inevitableand damageto the training surfacewill occur unless precautionsare taken.Bumper platesas loading implementsarethe preferredoption in this case.
Rt-rsra.sr,rsuN{rNroF LEGsrnucrunal BlLA.Ncr.The Farmer'swalk can be helpful to athletes in virtually all sports,particularlythoseinvolving the lower body and torso.This, ofcourse, coversmost sports.It is especiallyuseful for contactsports.Becauseit is a unilateralexercise, the Farmer'sWalk is an outstandingtool for addressingmuscularimbalances,particularly any weak links in the posteriorchain.Becausemany sportsrequireone side ofthe athlete'sbody to be dominantover the other,it is crucial that precautionsbe takento preventunevendevelopment, which could lead to injury. Progressin this exercisewill be limited to the weakerside of the body or to the weakerleg, forcing the weakerside to catchup to its more highly developedcounterpart on the oppositeside. Art McDermottand Charles Poliquin O2010
Vasrus Meurar,rsSrnnrcrHexrNc. The Farmer'sWalk is particularlyuseful in strengtheningthe vastusmedialisoblique (VMO), a teardrop-shaped musclethat crossesthe kneejoint and thus is extremelyimportantin maintainingknee stability and preventingACL injuries.The VMO is probablyone of the most undertrainedmusclesamongAmerican athletes,and in our practicewe rarely seeAmerican athleteswith sufficientstrengthin this musclegroup. Inpnoveo RuxNrxc Sprsls. The VMO plays a critical role during the stancephasein running, which is the time spenton the groundwith eachstride.The strongerthe VMO, the shorler the stancephase,asthe switch betweenthe eccentricand concentricphasesof contractionis shortened.This translatesinto fasterrunning speeds. ANxre SrnsNcrurrrnc. The Farmer'sWalk is one of the very few movementsavailablethat can help effectively strengthenthe ankles.It is our contentionthat the Farmer'sWalk is superior to methodscommonly usedfor this purpose,suchas wobble boards,which do not duplicatethe normal motor unit firing patternfound during movementwith or againstload on a field, court or other competitivesurface.Most ofour athletesreport high levelsofdelayed-onsetsorenessin the musculatureof the lower leg the very first time they usethe Farmer'sWalk. SprNeRrnA.rlxcrxc. The load usedmay also be manipulatedto recruit fibers from one side of the body over the other; for example,loading more weight on the left apparatusthan on the right. This is useful in caseswherethe oblique or erectorspinaemusclesdemonstratean imbalance, suchas often occurswith shot-putters.A righfhanded shot-putterwill often have an imbalance throughoutthe torso in the obliques,erectorsand quadratuslumborum due to the unilateralfiring pattemsand load of this event.If left unchecked,this type of imbalancecould becomea limiting factor in performing squatsor othermajor lifts, possiblyresultingin an injury. One notoriouslyweak musclegroup,the rhomboids,is very effectively targetedduring standardFarmer'sWalk exercises.Strengtheningthis musclegroup can be a quick steptowards improvedresultsin exercisesrequiring a fixed back position, suchas deadliftsand squats.
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Srnorcrn Rqrn{cs weights recordedare generallyrefened to as the starlingweight usedin one-handevents only, and intensityis basedupon 100percentofthe maximal load moved for 100 feet, without droppingthe implements.Coachesand athletesshould strive for loadsequalingtheir 5-repetition maximum (RM) in the full back squatfor the total weight of handlesas a work weight goal for StraightForward walks. Superiorathleteswill usegreaterthan this percentage.It is not uncommonto see115-120percentof bodyweightper handfor testingpurposes. The startingweight shouldbe roughly 100poundsper hand for healthy,inexperiencedmale athletes.For femaleathletes75 poundsshouldbe sufficient.use up to only bodyweighttotal for unbalancedwork for the purposeofincreasing unilateralfiring pattems,suchas 125poundson the right side and 75 poundson the left side left side for a 200-poundathlete.Unbalancedwork with loadsexceedingbodyweightshouldbe performedonly with very experiencedathletesand with much caution,with the upperlimit at 50 percentmax intensity for unstablework.
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This exerciseis often usedas a waffn-up,and it is a safervariation ofa one-armdeadlift for oblique and lower back work. It is quite similar to a simple dumbbell side bend,but a greater load is toleratedwith the FW apparatus. The exerciseis performedwith the athleteholding only one FW handleat a time. Art McDermott andCharlesPoliquin@2010
DBscruptrox The athleteshouldonly graspthe implementon the oppositeside ofthe body to be trained, holding the implementsuitcase-styleto the outsideof the leg. Unlock the kneeadjacentto the implementfor increasedrangeof motion. The weight is then loweredtowardsthe floor from a standingposition as far as the athlete'srangeof motion will allow, moving only througha frontal plane. The athletethen retumsto a standingposition. Art McDermott andCharles Poliquin 02010
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Using two FW handles,the athleteinitiatesa walk and then stopssudder.rly and is forced to deceleratethe weight ofthc apparatus.Before completecontrol is regained,the athleterapidly accelerates again,oncemoreforcingstabilizingcoffections.
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Sameas above,but performedwhile moving backwards.
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Dnscnrprrox,This exerciseis the strongmanversionof the PetersenStep-up Standwith equally weightedFarmer'sWalk implementsin eachhand. Placethe ball ofthe right footjust behindthe left heelso thatthereis a slightbendin the right leg at the knee.The heel shouldbe lifted to as steepan angleaspossible. The foot must be tumed out at a slight angle,roughly 15 degrees. Apply downwardand forward pressurewith the ball of the right foot to breakinertia. Art McDermott and Charles Poliouin 02010
Emphasisshouldbe placedupondriving the heelto the groundasrapidlyas possiblc coupledwith an equally rapid extensionofthc rcar knce and foot. The left foot comesoff the groundpassively. Onccthe right foot is completelyflat on the ground,placethe ball ofthe lefl footjust behindthe right heel. Apply downwardand lorward pressurewith the ball ofthe left foot to break inertia. Continuealtematingbetweenthe right foot and the left foot until the prescribed distanceis covered. Art McDermottand Charles Poliouin @2010
This exerciseis also referredto as the Finnish Method, as it is routinely usedby strongman competitorsin Finland,where lengthy outdoorwalks arenot alwaysan option due to inclement weatherconditions.Theseareperformedwith the athletesimply standingin place,picking up the handlesand holding them as long as possible.This exerciseis mentally challengingand is easily quanti{iable,and thus createsan instantcompetitivesituationfor increasedtraining intensity within a training group.
Theseexercisesareusedprimarily to correctmuscularimbalances,or in rehabilitationof trunk musculaturetearsat lighter loads,or to preparean athletefor futurc training that requires increasedtorso demandsfor athletessuchas throwers,grapplersand weightlifters. This can be performedwith either one or two implements In the single-implementversion,only one hand holds an implementas the other hand is held out to the side as a minimal counterweight. ln the two-handversion,the athleteloadsone implementwith slightly more weight than the other,and the athleteexecutesthc walk with the exactsametechniqueas the standardwalk. The focusis on the firing ofthe torsomusculature on the oppositesideofthe body from either the single implementor oppositethe more heavily weightedimplementin the twoimolementversion.
Thesehighly quantifiabletestsare performedwith a straightforward carry for a set distance for time or for a maximal distancewith a setweight. This is the safestversionof the Farmer's Walk and is the one that shouldbe usedfor testingpurposes.This exercisecan also be performed with a more naturaloffset-footstart,which allows for a quick transitionto a normal gait after liftoff.
This exerciseis an cxcellentoff-seasonexercisefor sportssuchas hockey and figure skating in which the foot is held in a fixed position inside a boot or skate.It can be considered"pre-hab" in nature. The sametechniqueis appliedas seenin tbe StraightForward Walk, and attentionis focused upon a completeextensionat the ankle with a rapid tumover ofstrides.
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Hill Rttttsor C'limbsu'ith the FW implcmentsu ill shifi the emphasisfion.rthe quadriccps to the glutcsvcry cftectively.Asccndinghills lr ith tlris firrnrof implcnrcntis ntuchsa1'cr thansoute othet'options suchasbarbclls.ri'hichcancomprornise athletcsafctycluringexecution.Thescarc generallyperfonredfor a sct distance(rheheightof thehill or stairs)fbr the fastcsttimc.
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Definition: 30 to 65 percentof maximum intensity.The minimal distancefor FW work is usually 100 feet, unlessunusualcircumstancesdictateotherwise.For higher-volumework, distancesofup to 250 feet are used.The time undertensionshouldbe 30-40 secondsand above.
Use 66 to 100percentof maximal intensity.The longestdistanceusedshouldbe up to 100125 feet.The time undertensionshouldbe lessthan 30 seconds. Timed Holds shouldusethe one-minutemark as a maximal mark. Loadsresultingin times abovethis mark shouldbe increasedfor improvedresults.Loadshereare generallyin the 100125 percentof maximal-intensityrange.
Pnrensnl Walx 5 x 120 feet @ 30 percentof maximal intensity Rest 2-3 minutes Sr-lNnlno WAr-x 5 x 250 feet @ 50 percentof maximal intensity Rest90-120seconds
Srlnnlnn Walr 3-4 x 100feet @ 90-100percentof maximalintensity Rest4-5 minutesbetweensets Orrssr-Foor Sranr 3-4 x 100 feet @ 80-85percentof maximal intensity Rest 3-4 minutesbetweensets Truro Holo 2 x max time @ 120percentof maximalintensity Rest2 minutesbetweensets
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(only after medicalclearancefor weight training hasbeengiven!) WAr,x UNs,A.r,,A.Ncno 2 x 200 feet with 65% of bodyweighton one side and 35% ofbodyrveight on the other Rest2-3 minutes 2 x 200 feet with weightsreversed Rest 10 minutes,including PNF stretchingfor torso 2 x 200 feet Forward Startsand Stops Rest2-3 minutes 2 x 200 feet BackwardStartsand Stops
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Art McDermottand Charles Poliquin@2010
