Unlessthe athleteis perfoming the Timed Holds that are describedin this section,the executionofthe Farmer'sWalk shouldemploy rapid footwork. The increasedspeedofexecution will increasethe tendencytowardsinstability of the movement,hencerequiring more-rapid adjustmentson the part ofthe athleteto compensate.It is this whole-bodystabilizationeffolt that generatesthe training effect. Basrc Exrcurtor The liftoffof the Farmer'sWalk is crucial, and shouldbe executedin a deadlift style with a straightback, using a slight arch to avoid injury. The body shouldbe in an upright position with a slight lean forward The feet shouldbe directly undemeaththe shoulders.Howeveq an offset foot placementcan be usedfor specialpurposesdescribedbelow. Here,one foot is set forward of the other in the "set" position. Hand placementis usually dictatedby the type ofhandles on the apparatusbut should be centered.This will result in a tilting of the weight forward towardsthe strongest part ofthe grip. Ifthe rear ofthe hand is in needofrehab or strengthening,the grip positioncan be shifted toward the forward part of the grip handle.This will tilt the entireapparatus backwards,hencetraining the third and fourth fingers. Severaltypes ofgrips can be usedduring the Farmer'sWalk: a hook grip as usedin weightlifting; a thumblessgrip wherethe thumb is not wrappedaroundthe handlebut insteadis kept adjacentto the index finger; and a standardwraparoundgrip, wherethe thumb is wrappedaroundand restson top ofthe index finger and possiblythe middle finger. Stride length shouldbe a normal, fast walking gate.Overstridingwill result in an unnecessarytuming ofthe hips, which has little training benefit and could result in injury evenwith light loads. Norr: lt is very importantto maintaincontractedabdominalsduring liftoffand throughoutthe length ofthe carry.A momentaryrelaxationofthe abdominalswould result in a type ofinjury similar to what happenswhen an athleterelaxesthe trunk musclesduring a squat,becausethe supportivemusculatureofthe spinewould then be requiredto bearthe entire load
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Learn backgroundinformation about the event Learn the technical applications of the equipment Identify specific sports the event will benefit Learn specific exerciseoptions Learn the o'bestperformances"in eventcompetition
The Iermyoke is quite ancient.To this day, a yoke is commonly attachedto cattle in order to usethem to haul a particularload. It hasbeenused(and still is in someareasofthe world) as a feasibleway for peopleto haul heavy loads,suchas water and crops,over long distances.Thrs standardusagewas later greatly exaggeratedin strongmanconteststo test overall body strength, and it remainsone ofthe foremosttestsoftorso strengthknown. The currentlyrecognizedworld recordin the SuperYoke is held by Dan Ford from the United States.He carrieda yoke weighing 1,245poundsa distanceof5 metersat VeniceBeach, Califomia,in April 2004. One unexpectedfunction demonstratedby the SuperYoke is its ability to help identify athletictalent.In general,individualsthicker throughthe torso will haveinitial advantageshere, but superiorathleteswill quickly excel.The SuperYoke is arguablythe most challengingofthe tools describedherebecauseit requiresa keen senseof multiplanar,unilateralproprioception(or body awareness). That is, the athletemust constantlycorrecthis or her position underthe load while moving forward as quickly aspossible.Only athleteswith a combinationof superiortorso strength,reactiontime and kinestheticawarenesswill accomplishthis with any kind ofsuccess. Thereforeit is very effectivein evaluatingathletictalent. It is all too commonto seeathleteswho arevery impressivein the weightroombut who cannotdemonstratea high level of skill on the football field. lt is our experiencethat athletes who perform well with the SuperYoke also excel on the football field. Art McDermottandCharlesPoliquinO2010
At this time,thereis no setstandardfbr yoke design.As long asthe structureis safeduring the pickup,canJ and dropphases, thcrcis almostno limit to thc variationsin yoke designusedin tr ain in gsi tL r ationi as well asin crrmpeti t io n .
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As previouslymentioned,the SuperYoke is an outstandingtool for strengthdevelopmentin the torso.Therefore,only well-constructedhiking+ype shoesor boots shouldbe wom. Do not usethis tool to train ankle stabilizationas describedearlier in the Farmer'sWalk chapter.There is too much dangerof ankle injury. It is, however,recommendedthat a variety ofsurface areasbe usedfor training to provide varied trunk stabilizationfeedback.Grass,AstroTurf, field turf, asphaltand cementare the oreferredchoices.
Tna.xsnenro rue Squlr,rNo Dtanltrt. We have many athletesreport poundageincreasesin the squatby just training the lower body exclusivelywith the SuperYoke and Farmer'sWalk, while abstainingfrom squatwork. One commonstatementheardfrom the athletesis that ifthe Super Yoke is going well, everythingis going well. SponrsAppuclrrox. The SuperYoke is an effectivetool for virtually any sport;however,the transferis especiallynotablewith contactsportssuchas rugby and American football.
When designinga programincluding SuperYoke work, the coachmust be vigilant with the athlete'sreadiness,generalstrengthlevelsand training volume. Our experiencehasshownthat settingspecificminimums for useof this tool is not possibledue to the greatvariability among individualsand their innateathleticabilities. It is possibleto developkneejoint irritation and possiblyshin splintsif this tool is overused or executedwith impropertechniqueon a hard surface.Ifa particularathletehasa history of shin or kneeproblems,consulta licensedhealthprofessionalwho will correctyour biomechanics. Progressionsin this exerciseshouldfollow the sameslow, steadypattem aswould be seenin a squator Olympic lift so that the load useddoesnot exceedthe ability ofthe athlete. Progressionsin this exerciseshouldproceedfrom light, short walks (50 feet or less),to light, long "runs" ( 100 feet).Light here is definedasroughly bodyweightfor a male or femaleathlete. As a generalrule, "runs" of more than 100 feet are only done for accumulationphasework rn straightruns describedbelow. In generalthereare two mindsetspossiblefor a given SuperYoke session.The first approach is usedwhen the requirementis for the athleteto useas healy a load as possiblefor a set distancc.During this run, the goal is to preventthe apparatusfrom moving off-line by firing the torso stabilizersto preventunnecessary movement.For this goal, handplacementshould
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be straightout to the side with the handsin contactwith the uprights.The athletethen usesthe shouldergirdle and torso to hold the entire apparatussteadyduring the forward movement. The secondapproachis to intentionallycreatean unstableapparatusand to force the athlete to correcthis or her body position againstthe subsequentgroundforcesgenerated.This is achievedby moving the hand placementaway from the uprightsand onto the crossbar,allowing a pendulum-typemovementofthe supportbaseofthe yoke. This is why we havehandplacement on the sideuprights,with the higher hand placement,creatinginstability.Unlike in the Farmer's Walk, little advantagehasbeenseenusing unevenloadingpattemsdiagonallyon the loading pins or left{o-right unevenloading.
The strideusedshouldalwaysbe a normal walking gait do not overstride.The foot placementshouldbe a tight, straightline. An unevengait will result if the feet fall in too wide a patternoffan imaginarystraightline in front ofthe athlete.The glutesshouldremaincontracted to keepthe hips in line, directly undemeaththe shoulders. As with most lower body exercises,the abdominalsshouldremaintight throughoutthe entirerun. A momentaryrelaxationof the abdominalscould result in low back injury. This is no different than a hear,ysquatwith regardto torso stability.In fact, it is this forced contraction againstgroundforcesthat producesthe training effect ofthis exercise. The height ofthe crossbarshouldbe at pectoralheight for liftoff. As a rule, the longer the upright or pendulumportion, the more unstablethe load becomes,as the distanceis greaterfrom the load to the supportingcrossbar.Ifa more stableload is desired,the crossbarshouldbe lower. Be aware,however,that a lower crossbarresultsin a substantiallymore difficult liftoff. The eyes shouldbe looking straightahead,neverat the ground. The coachor observercan preventinjury to athletesby watchingfor the following key indicators:postureand pace.The load usedshouldbe modified if the paceis below that ofa quick, steadygait. Becausewe are attemptingto train torso strengthin reactionto a normal competitivesituation,to deviatetoo much from a somewhatacceleratedwalking pacecan negate this training effect.A heavy footfall is one good indicatorofexcessiveload.The stride shouldbe hee[-to-toeswith a quick and almostsilent tumover of steps. Improperpostureshouldbe an easyflaw to spot.Ifan athletecannotmaintainan upright posturewith the hips in line with the shoulders,injury may result.A forward lean is not a desiredtechniquehere.Decreasethe load usedimmediatelyif the back beginsto lean forward of perpendicular.Be awarethat supportivegearcanmask the presenceofboth ofthese faults and shouldthereforeneverbe used.Knee wrapsmay be acceptablefor heaviersets again,no different from heavy squats.In general,belts are only usedby competitivestrongmen.Their use negatesthe training effect on the torso. Art McDermott and CharlesPoliquinO2010
Art McDermottand Charles Poliquin @2010
In this exercise,the athletestartswith the fect ofliet, rvith one foot clearlybehindthe othcr, so that a runningstrideis achievedmorcquickly.This typc of cxcrciseis oftenusedaspaft of a complcx,to be discussed in a laterchapter.This novementis only donefor 3-5 yardsat a time. Art McDermottand Charles Poliquin @2010
This exerciseinvolves simply standingup with a given load. This is usuallyperformedat a positionjust aboveparallel, and heavyweightscan be used.The SuperYoke hasexcellent transferfor developingexplosivestrengthfor powerful starlsor vertical takeoffslike the ones necessaryfor blocking in volleyball. The advantagehereis that the apparatuscan be dropped without regardfor damageto a lifting bar or power rack. The yokes are designedto be dropped to the ground.In addition,the instability demonstratedby the yoke at liftoffwill work the stabilizersin a way not possiblewith regularbars. Art McDermottand Charles Poliquin @2010
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This exerciseis directlyapplicableto contactsportsin which an athletesnust resistopposing forcesattemptingto movehim or heragainsttheiru'ill, suchas rvhenan ice hockeydef'enseman getsexposedto whcn protcctiugthc goal.To pcrfonnthe ForwardStopand Startthe athlete intentionallybeginsto walk foru'ardandthensuddenlystopsthe yoke.The swingingactionof Art McDermottand Charles Poliouin 02010
thc yoke r.r'illforcethc athlctcto con'ccttheir balancein ordernot to bc throrvnout ofpositionby the excrciseevenmorespoft the rvcight.an effectthatdevelopsexccllcntcorc strength.'Ibn.rake corrective spccific,a coachcanshout"Stop" at randonrintcn als.therebylequiringunannounced rvhichis callcdthc Rcvcrsc measures. This exercisccanalsobc pcrfbnncclmovingbackr.r,ards, Starlar.rdStop,andrvorksan entirclydiff'crcntsetof conectivelrovenlents.
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a5
This is a tremendouscore exercisc,cspeciallyfor the oblique musclesthat are often neglected in many strengthand conditioningprograms.It also strongly works the adductorsand abductors ofthe hips.After standingerectwith the yoke, the athletetakesshort steps,side to side,trying to keepthc crossbarparallelto the ground.
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Anothergreatexcrciscfor thc coremusclcsandthe adductorsand abductorsofthe hips.For rvalkssidcrvays, usinga distinctpendulummotionto this crercisethe athletestandserect,ther.r incrcascthe involvementof the obliques.
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Any exercisedonein a Zercherpositionrefcrsto thebar beinghcld in thebendofthe elbow instcadofa standardshoulderposition.The arms are bent at 90 degrees.The handsare then generallylocked togetherfor stability and arms are locked in closeto the abdominals.This holding position is very challengingand will shift the load being canied from the spineto the upperback and arms.The position is quite commonly usedin strongmanshowsasparl of the Conan'sWheel event.The SuperYoke can now be adaptedto strengthenthe upperback and the biceps.In this manner,athleteswho may be unableto carry the apparatuson the shouldersdue to flexibilityor injury issuescanreapthe benefitsofthe exercises describedaboveby usingthis unique supportposition
A targetgoal of the traineeshouldbe IRM in thc full Back Squatat the 100-feetintensity level detailedbelow. Betterathleteswill use signilicantlymore than this. lt is not uncommonto see2.5 or 3 timesbodyweightusedin testingscenarios. Art McDermottand Charles Poliquin @2010
INrnrsrrv. Maximal intensityfor the SuperYoke can be definedas the maximal load moved for 100 feet without droppingthe apparatus. Sunrtnc PorNr.An average,healthyathleteshouldbe able to supporttheir own bodyweight for a total load in this exercise.This includesthe weight ofthe apparatus.For any variation of instability work, up to a bodyweighttotal, load shouldbe the target.The upper limit for unstable work canbe definedas 50 percentof maximal intensity. AccuuuLerrox WoRK.Thirty to 65 percentof maximal intensity.The minimum distanceis 100 feet.Distancesofup to 250 feet are employedherein order to generatea time undertensionof 30 to 40 seconds.The numberof setsis determinedby the requirementsof that spofi. INrrxsurc.q.rronWonx. Eighty to 125percentof maximal intensity.Minimum distanceis l5 feet, up to a maximum of 100 feet. Time undertensionis kept to lessthan 20 seconds.Again, sets aredeterminedby sport-specificparameters.
FoorsAl-r-Lrxmral Forward bursts@ 80-85percentmaximum intensityx 15 feet x 6 setswith 30 secondsofrest betweenruns Rest 180seconds Repeatonce This routine could be usedas an integralpart ofleg day.It shouldbe usedat the beginning ofthe workout to assurethat the vital stabilizermusclesare not fatiguedfor this activity. Injury could result doing Yoke work with a fatiguedtorso. Hocrrv Performin succession: BackwardWalks: 50 feet @,45-50percentmax intensity SidewaysStartsand Stops:50 feet Forward Burst: 100 feet Drop the yoke on the groundto repositionfor next phase Totaltime: l:00 to 1:15minutes Repeat10-l2 times for energysystemtraining Be certainto move in eachsidewaysdirection an equalnumberof times
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.Understandthe backgroundof the event
.Understand specific sport applications
.Identify specific sports the event will benefit
.Learn specifc exerciseoptions
This strongmanevent startedin the 1970sas a standardtest of shoulderstrength.Prior to becomingpopular as a competitiveevent,Log Pressingwas often usedby military forcesto developoverall strength.Its useby weightliftersfor generalphysicalpreparationpurposesgoes back to at leastthe beginningofthe last century.For obviousreasonslogs are readily available training implementsin rural areas. Prior to the 1950sthe benchpresswas virhrally unheardofand overheadpressingwas the methodroutinely usedto improve upperbody strengthlevels.In fact, weightlifting competitions usedto havean overheadpressas a primary eventuntil 1972,whenit was eliminateddue to the difficulty in judging the movementand becausehaving threeeventssignificantlyextended the length of competitions.Anecdotally,therewere far fewer rotatorcuffinjuries prior to the useofthe benchpressas the staplefor upperbody sfength testing.This is becausethe neutral anatomicalgrip ofthe Log Pressis actuallymuch more biomechanicallysuitablefor the shoulder girdle than the internally rotatedposition associatedwith the benchpress,and thereforeit is less stressfulon the wrists.
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The Log Pressis optimally performedon an apparatuswith handlesrecessedinto holes carvedin the wood or, more realistically,cut into a hollow steelor aluminumtube.Thesehandles generallyrun perpendicularto the lengthofthe log. The distancebetweenthe handlescan vary considerably,but 22 inchesapartis a generallyacceptedstandard.The overall length ofthe log can also vary but generallyit doesnot exceedeight feet and can be as short as four to five feet.The longer the log, the more difficult it is to control, creatingan additionalhaining effect. The logs are generallyfrom 6 to 14 inchesin diameter.All logs shouldbe plate loadablefor practicality. We strongly discouragethe useof a lifting belt while training with this exercise,as the belt would negatethe core strengtheningeffectsofthe Log Press.In addition,unlike in other exercisesdiscussedin this book, in the Log Pressthere is no benefitto performing this movement on an unevenor unstablesurface.The existingrecruitmentofthe stabilizersis sufficient.
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Toral Bony Exmcrsn. A large amountof muscleis usedduring the Log Press,especiallywhen a full clean and pressmovementis performed.In overheadLog Pressesthe upperback must stabilizethe torso in concerlwith the abdominalson the oppositeside ofthe body. Funcrtoxal Tna.ININc.Novices using the Log Presswill immediatelynotice the needfor superiorrhomboid strengthwhen training with the apparatus.The log is a more transferable movementpattem for football playersand many other athleteswhen performing cleanand press movements,and there is significantlymore bicepsinvolvementin the cleanand pressmovement due to the neutralhandplacement.All ofthese resultscanbe attributedto the awkwardnessofthe apparatusitself. "Odd object" lifting hasfound a place in many sportstraining programsin recent years.This family of movementsproducesmusclerecruitmentnot seenwith more balanced barbell exercises,and that certainly is not possiblewith machine-based exercisemovements. Rrueulrrlrrorl. After an athletereceivesmedicalclearancefor rehabilitationpurposes,the Log Pressshouldbe reinffoducedinto training belore any back-supportedpressingmovementssuch as the benchpressand incline benchpress.This approachwill enablethe trunk stabilizersto be more fully developedbeforeother higher-loadupperbody lifts are reintroduced. Conr Tn r.rNrrc.The Log Presshasan advantageover Olympic bar pressingdue to a greater recruitmentofthe torso stabilizers;incidentally,the needfor stability in the torso muscles increasesin proportionto the diameterofthe log. Additionally, becausethe centerof massofthe log is fartheraway from the lifter's own centerof gravity than with a regularbarbell,thereis an increasedlower back recruitment.It is not uncommonfor an athleteunfamiliar with Log Pressing to experienceconsiderablesorenessin their abdominalmusclesafter an initial Log Pressing training session. BpNcs PnnssTn,c.NspsR. OverheadPressingtransfersto increasedbenchpressstrength,but the reverseis not true. Traineesoften reportpersonalrecordsin the benchpressafter dedicationto increasingLog Pressingweights,concurrentwith abstinencefrom benchpressing.
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Also known as a Bottom PositionPress,this exerciseis performedin the power rack with the log fixed so that the handlesofthe log are at foreheadheight when the log is restingin the rack. The lifter may be in a seatedor in a standingposition.From here,the log is pressedto a fully lockedposition overhead.This is a superiorway to developthe tricepsand shouldermusculature. Considerthat any form ofLog Presscanbe performedinerlia-stylein the power rack. In otherwords, Flat, Decline or Incline Pressescan be donewith the log within the power rack Practicalexperiencehasshownthat band work, aspromotedextensivelyby Louie Simmonsand the lifters at WestsideBarbell, works extremelywell with Inertia Pressingwith the log. We suggestthat the log be placedmotionlesson the pins for a count of two secondsto eliminateany musclestretch-reflexin the lift. This trainsthe lifter in the ability to overcome inertia,which has greatapplicationfor the shot put athlete,for example,but is equally true for football linemanand powerlifters.Becauseofthe relative instability causedby the handlegrip, the Ineftia Pressis an effectivewav to strensthenthe wrists in both the ulna and radial flexion olanes.
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Art McDermottand Charles Poliquin @2010
This lift is performedin the samemanneras a barbelljerk from the rack. From a standing position (the bar can be cleanedto this position or taken from a rack), the athletedrivesthe bar up overheadusing an initial kneebend.Once the hips, kneesand anklesare at full extension,the lilter dropsunderthe bar using either a split or power drop. If a Splii Jerk is used,bc certainto altematebetweenthe left foot and the right foot as the forward foot in an cqual numberofsets; this lift is completedwhen the feet are broughtback to a side-by-sideposition. It shouldbe notedthat due to the thicknessof the log, a significantmovementofthe headis requiredto protectthe chin when lifting the log to the overheadposition. Many a chin hasbeen inadvenently clippedduringe\eculion.
Art McDermottand Charles Poliquin@2010
Art McDermottand Charles Poliquin @2010
With this exercisethe log is pressedoverheadafter an initial push from the legs.After thrs initial knee extension,no re-bendis allowed in the kneein the PushPress(in comparisonto the Jerk) so as to place more emphasison the shouldermuscles.
Here the log is pressedoverheadwithout any assistancewhatsoeverfrom the legs.The lift may be performedwhile standingor seated,but standingis prefened in order to retainthe upper back involvement.
While the pressingportion of this lift hasbeendescribedabove,the cleanmovementis significantlydifferent from that of a normal barbell lift. The log doesnot revolve and has a much largerdiameterthan the barbell.Hence,the movementis more of a roll up of the abdominalsand chestofthe lifter to a position on the front deltoids,which teachesthe traineehow to usethe hips to throw the massofthe log upwardstowardsthe chest.
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Art McDermottand Charles Poliouin O2010
Art McDermottand Charles Poliquin O2010
This exerciseis a dircctmodificationof thc benchpressbandlockoutsusedat Westside BarbellClub.Thcy do a greatjoboftraining acceleration at the top ofthe lift, asthc athlcters awarethatthe bandswill makelockoutextremelydifficult if thc load is not rnovedrapidly.Thc followingarethe stepsto performit propcrly: Setup a log in the powcrrack at roughlyforeheadheight. Adjustthc bandsso thereis sometensionat thebottompositior,. While standing,rapidlydrivc the log to an overheadlockoutposition. Hold the lockoutfor threeseconds, anclthenretumthe log to the supportpinsunder control. Aftcr a 2-sccondpausc.pressthe log up again.
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Art McDermotiand Charles Poliquin O2010
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Theremay be sitLrations u,hcno.u.crloading the lockoutpositionof a StandingPressnecds e\tra atteution.For tlriserercisc.placethe log in the pou,errackrcstingin bandsthat havcbeen suspended from the top ofthc rack.A siurilirrapproachhasbeenusedby liftcrsat \VcstSide Barbcllu,ith thc Deadliltand BcnchPressfor quitc somctiure. As the rveightincrcases. the log rvill descendlorverand lorverasthe bandsarc slretched. Due to tlreassistancc liorn the bancls. thc litler r.reed only supporta portiono1'theentircweightof the log r'r. hen it is in the shoulderposition.This makesthe initial movcmentmucheasicr'. and the litler will bc ableto lock out in the vicinity of I | 5- I 25 pcrccntof his or her regLrlar pressingr.nax. the clriveis tnuchmoreporverfulanclfaster.the lifter canlrandlemorc u'eight.Locking Because out this slrpramarinalrveightcanalsohavca significantpositiveimpacton confidcncelcvcls.
Art McDermottand Charles Poliouin 02010
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Art McDermottand Charles Poliouin 02010
This lifl is perfbrmedexactlylikc the barbellversiurbut r.viththe neutralgrip. The elborv flexorsarc at thcir strongestinvolvelneutithercfbrc,rlorc loadcanbe handledand morc resistancc is providedlbr backdcvclopntent. Thc incrcasedlog diametcr.hou,ever. providcs a significantclrallenge. This lifl will fatiguethc lorvcrbackarearnuchmorcthanthe balbcll version.This fact needsto bc considerecl duringprogran.r design.
Thisis theexplosivc versionofthc lili above.Thisvcrsionhastheadvantages ofrelievirrg the lolr'erbackof its sttpportive clutiesr.vhiletrainingcxplosivepou,erin the santcmusclegroup. With the log startir.rg on thefloor,the hlier dynanicallypLrllsthe log to the cltestandthenlowers it aeainto the floor.
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This is a greatconditionerfor athletesin mixed martial arts and grapplingsports,and in fact it can be usedas a predictorof sport-specificfitnessfor thosesports. The athleteis given a set time period within which he or shemust executeas many repetitionsin the full Cleanand Pressas possible.It is importantherethat the log be fully locked out and that the log touch the groundbetweenevery repetition(seesampleprogrambelow).
This excellentexercisehasgreattransferto any sportwhererapid explosionis necessary Track and field athleteshavebeendoing variationsof this exercisefor agesemployingbarbells, logs and medicineballs. Relatively light weightsare used.This exerciserequiresa padded landing areaor a sandpitand is performedas follows: First, cleanthe log to the lap position. Next, roll the log up to the chestposition,then drive the arms,hips and legs to full extension at approximatelya 45 degreeangle,throwing the log into the landing area. The coachneedsto make certainthat the athleteuseshigh speedto executethe major oortionsofthe lift in orderto recruit the fast twitch fibers.
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When the apparatusis held on the chestwith kneeslocked,the male athleteshouldbe able to use 66 percentofhis bestBench Pressperformancefor the samenumberofreps. Femaleathletes would use45 percentoftheir best BenchPressperformancefor the samenumberofreps.
Orrersrve LrNrNrsfi Inertia Incline Pressin the Power Rack 6 setsof2-3 repson a 22X0 tempo; rest4 minutesbetweensets This will developexplosivestrength,as inertia hasto be overcomeon every rep Mrxeo Manrrnt- Anrrsrs Cleanand Pressfor Time 6 setsof l5 secondsofwork; rest 120seconds betweensets This will developalactic capacitybecauseofthe incompleterest interuals
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Art McDermottand Charles Poliquin @2010
Heolthy.Leon.Slrongl
. Understandthe equipment
.Identify the musclegroupsworked
. Identify specific sports the event will benefit
Perhapsthe easiestpiece of equipmentto acquire,and the one most likely to provide the highestretum, is the tire. The setsand repsin Tire Flipping are extremelyeasyto manipulatefor anythingfrom pure power work to extendedlactic-acidtraining. The posteriorchain is remarkablywell targetedduring Tire Flipping. The exercisehas thereforebeencorrectlyprescribedfor sportsrequiring sprint speedand explosivemovements with the hips in addition to its obviousbenefitsfor energysystemwork. Perhapsthe only other functionaltraining tool that can be comparedto Tire Flipping is the "lumberjack" tool populadzedby CanadianOlympic lifting coachPiene Roy (seeAppendix B).
Art McDermott andCharlesPoliquin@2010
Usedtires are consideredhazardouswaste,and thereforetruck tire dealersare eagerto get rid ofthese. You shouldneverhaveto pay for a usedtire. The only downsideofthe equipment is that thereis no consistencyamongdifferent usedtires ofthe samemodel, as matchingsets are virtually nonexistent.And while methodshave beendescribedregardingaddingweight to existingtires by the use of sandbagsor by bolting platesinside the tires,neithermethodis recommended or very practical. One of the most impofiant factorsin tire selectionis the profile, or width, of the tire; this is the height ofthe tire as it restsflat on the ground,on its side.As a generalrule, tires having a width of lessthan 20 inchesare too low to achievea safeposition for eithermale or female athletesbecausethe athlete'schin shouldbe restingon orjust abovethe top surfaceat the startof the drivephase.The chestand upperaffnsofthe athletemustbe restingsolidlyagainstthe side ofthe tire aswell. If the chestextendstoo far abovethe height ofthe tire, the arms are forced to bear too much of the actualtire weight and injury can easilyresult.Ideally,the chestshouldbe the point throughwhich the majority ofthe force passesto the tire. It must be kept in mind that tires vary considerablyin diameter,thickness,content(e.g.,steelbeltedradial), wear,treaddesignand texture.Here are somerough guidelinesfor selectingthe corect tire weight: 325 to 400 poundsfor women and smallermale high schoolathletes 400 to 600 poundsfor largerhigh schooland collegiateathletesor for professionalwomen strengthathletes 600+ poundsfor collegiatelinemenand professionalathletes Tires below theserangeshavevery little training value.Athleteswho find that tires below 300 poundsin weight are difficult to work with are not physicallypreparedfor tire training. In contrast,tires in excessof 700 poundsshouldbe consideredexcessivefor collegiateathletes, given the potentialfor injury versuspossibletraining benefit.
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Multiple articleshavebeencirculatedrecentlydepictinghorrendoustechniquesbeing employedwhile flipping the tire. The most commonerror is that of an athleteaddressingthe tire with the handsinside the legs,the back in a sumodeadlift-typeposition and the feet very close to the baseofthe tire. This position resultsin a line ofpull that is quite closeto the vertical. Such a line of force hasresultedin many torn bicepstendons.This is the singlemost commoninjury associated with Tire Flipping. The conect approachis to lean the chestinto the tire and move the feet back to roughly 2-3 feet away from the baseofthe tire, dependingupon the overall height ofthe athlete.Grasp the tire with the handson the outsideofthe legs,as this position will encouragean automatic forward lean into the tire. When the athleteis in the conect position, the athlete'schin shouldrest on the top surfaceof the tire. Keepingthehips low, the athletewill drivethe hips,kneesandanklesto full extension. If this action soundsremarkablylike an Olympic lift, then you have a correctunderstandingof the movement.Once the triple extensionis complete,the athleteshouldthen be able to drop into the catch,or transition,position.This largelyrequiresthe feetto moveinto a split recovery-type positionand the handsto move from an underhandstartpositionto an overhanddriving position. Thc athletethen drivesthe baseofthe handsforcefully into the tire and pushesit over end to the groundonceagain. Art McDermott and CharlesPoliquinO2010
Again.do not attelnptto usethe bicepsto lift the tire from a low position,asa bicepstear caneasilyresult.It is generallynot considered wiseto bicepscurl 500+por-rnds. As statcdabove, bicepsinjuriesarethe singlenrostrepoftedinjury with this tool. Art McDermottand Charles Poliquin O2010
Art McDermottand Charles Poliquin @2010
Arl McDermottand Charles Poliouin@2010
Sponrs Tnarxrxc. Thereare very few sportsfor which the Tire Flipping exercisewould not be applicable.For example,in soccer,with its lower-body-onlyinvolvement,athleteswould likely derive less-than-optimalbenefit.Due to the low pulling position involved, basketballplayersare anothergroup for whom tire training would be impractical.Athletesin most other sportswould possiblyderive somebenefitfrom tire work. Emncy SysrsnrTnarurc. The tire is arguablythe top endurancetraining and/orfunctional haining exercisefor American football, rugby and mixed martial arts athletes.It shouldbe consideredone ofthe top enduranceexercisesin general.Thereare still someoutdatedfootball coachesusing a 1.5-milerun for linemenas a test offitness and mentaltoughness aerobic testingfor football makesas much senseas giving a Japaneseexamto measureGermanlanguage knowledgelIt has zero value and hasa high risk of injurying the largerathletes. Ifone wishesto arguethat aerobictestingis a test of mentaltoughnessfor linemen,we would counterthat the athletewho guts out the last threeflips ofa l0-flip serieswith an S00-pound-plus tire hassuperiortoughnessover the athletewho plods throughthe last 200 yards of a I .5-mile run. In short,the tire training exercisetestsboth preparedness and mentaltoughnessfar better thanotherage-oldtechniques, especiallyaerobics.
SurcrnEs For this routine threeathletestake tums flipping the tire without rest.Each athleteperforms 3-5 rapid flips, and the next athletethen stepsin and continuesthe rotation. Repeat12-15timesfor conditioning Irrrnv,qr Tnarlrxc 30 seconds(roughly 4-6 flips) Rest90 seconds Repeat3-4 sets Powrn Tn,rrxnc 3-5 flips for shofiesttime Rest 3-5 minutes Repeat5-6 sets
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Art McDermott and CharlesPoliquin@20'10
Learn how strongmaneventscan be combinedto increaselocal muscularendurance Learn how to employ the laws of specificity with strongman training while increasing local muscularendurance
One unique aspectof functional strongmantraining is its versatility.Becausethe modality itself is basedon true functional movementsusing variousobjectsand implementsin a more realisticcompetitionenvironment,the training becomeshighly transferableto athletics.This rs crucial when dealingwith sporl-specificendurance. Studieshave shownthat in order for energysystemtraining to benefita given sport,the methodusedto developthis energysystemmust be as closelyrelatedto the spoftingmovement as possible.It hasbeenwell documentedin scientificliteraturethat energysystemadaptationsare not only centralbut also peripheral.For example,training on a bike to improve endurancefor a kayakingevent is somewhatlimited in effectivenessby its lack of specificity. Having athletesperform aerobictraining on a treadmill despitethe fact that it doesnot resembletheir sport movementscan largely be a wasteof time. This is especiallytrue for sporls (suchas wrestling) that involve a wide cross-sectionofdifferent musclegroupsand where enduranceis neededin multiple planes.It makesmore senseto haveathletesin suchspots use more-functionalenergysystemwork, particularly in a collegiateenvironment,wheretraining hoursoften can be limited by classschedulesor evenNCAA regulations. With theseconceptsin mind, the strongmaneventsdiscussedherecan be combinedto form the basisofan endurancetraining programthat will provide the greatestathletictransferability. Specificexercises thatmay lendthemselves to complexesareTire Flipping,Farmer'sWalk, SledDragging,SuperYoke and a new category loadingevents.In general,loadingeventsin a traditional strongmansettingcome in the form of StoneLifting. However,StoneLifting events arenot recommendedfor athletesin other sports,due to safetyconcernsand practicalequipment issues.Instead,Sandbagand Keg Loading are the preferredoptions.Here are someeffective combinations of theseevents: Art McDermott andCharlesPoliquinO2010
Carry (Sandbag,FW, Super Yoke, Keg) and Drag (Sled) Flip (Tire) and Drag (Sled) Carry and Load (Sandbag,Keg) Thesefew movementscan be combinedinto severaldifferentpattemsdependingupon the level of localizedmuscularendurancedesiredor how much lactic acid tolerance(i.e., "pain") the coachwishesto placeupon the athlete.
A typical football linemanexecutesa play roughly onceevery 30 seconds.While the play itselfis brief, the linemanmust be conditionedto repeatthis effort without a decreasein performancerepeatedlythroughoutthe courseofan entiregame- a conditionoften referredto as accumulalive.fatigue. Therefore,his alactic"capacity" must be on a par with his one-time "power" alactic to be effectiveduring the game.To developthis quality,the following complex is recommendedfor a typical collegiatelevel lineman and for athletesin other sportsthat have subsequentincreasesin the time ofexecution. Borroru Posrrrox Squar axo Trnn Fnp Clusrrns I Bottom PositionSquator Blast Start Immediatelyfollow by 2 flips with a large (600+ pounds)tire Total time for eventcompletion:approximately6-10 seconds Rest30 seconds betweencomplexesanddo 8-12 complexes Rest5 minutesbetweenclustersand do 4-5 clustersets On any given play, the linemanmay be requiredto block/sheda block multiple times, particularly ifthat play involvespursuit ofany kind. The Bottom PositionSquatwill duplicate the neuraldemandsto come off the stafi. The tire portion of this combinationwill simulatethe subsequentblocks extremelywell. However,grapplingsportsshouldusesandbagsto simulate fighting an opponent.
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Becausethe work periodsofwrestlers, football players,hockey playersand soccerplayers vary significantly,work/restratios shouldbe changedaccordingly.Good strongmanevents include the Farmer'sWalk (grip, unilateralmovement,lower body/upperbody-combinedsport requirements)and Bent-OverHamstringDrags(skating,local muscularendurance).Here is a sampleworkout: Farmer'sWalk, startingwith an offset foot, for 150 feet (this will take approximately25-35 secondswith a reasonableloacry Next, pick up the sled for the Bent Drags for a retum trip of 150 feet Total time to completion: approximately45-50 seconds Rest 90 to 120 secondsbetweensets Repeatfor 6 sets The typical shift in ice hockey lasts45 seconds,which is addressedby the 45-secondload on the entirebody with the combinedFarmer'sWalk and sledwork. Statedmore scientifically,the 45-secondrest interval will mimic the lactic acid capacitvdemandsof a standardshift rotation pattem seenin hockeygames.
While the true conditioningneedsin baseballareminimal, speedand trunk power is required in short burstsofball pursuit and hitting. Actual shengthgainspossiblein the obliqueshave beenshownto be limited, and in fact increasesin hitting power come from lat strengthgains. The uniquenatureof Single-Arm Dragsaddresseslat and shoulderstability.Ball- and baf grip strengthrequirementsare sufficiently addressedby the Farmer'sWalk (grip, upperback, unilateralbasis)and One-Arm BackwardsSled Drag (becauseit is a single-sided-dominant sporl). Here is an effectiveroutine for a baseballplayer: Farmer'sWalk for 150feet (this could also be an UnbalancedWalk if muscular asymmetryls present) One-Arm BackwardsSledDragsfor return trip of 150 feet Total time to completion: approximately45 seconds
Art McDermottand Charles Poliquin @20'10
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The aerobicrequirementsfor soccerare much higher than in most other sports,with much ofthe work coming in the form ofshort burstsofspeed in many different directions.Each of theseplanesis addressedalong with a longer time to completionfor eachset.The minimal work/ rest ratio will generatea challenginginteNal training effect.Greatexercisesfor soccerare the Side-to-SideSled Drags(ab/adductionof hips) combinedwith Bent HamstringDragsand then BackwardsSled Drags.Here is a good strongmanworkout for soccer: Bent-OverSide-to-SideSledDrags for 50 feet Repeatfacing in the oppositedirection for another50 feet Bent HamstringDrags for 150 feet BackwardsDrag for return trip of 150 feet Total time to completion: approximately60-90 seconds Rest4 minutes,then repeat Comolete10 sets
Womour I By using a variety of musclegroups,blood lactatelevelsskyrocket.Every single musclers involved in the following complex,and as suchit is a greatconditionerfor athleteswho do not have accessto many different training partnersfor grapplingwork. As such,this workout will provide them with superiorenergysystemwork: Tire Flip, 3 reps StandingLog Press,6 reps SledFacePull,6 stepseachleg Total time to completion: 40-60 seconds Rest 3 minutes,then repeat Complete5 sets ln this workout and the one that follows, note that sled work is performedlast. Sledwork, especiallyBackwardsSled Drags,is alwaysperformedlast due to the extremefatigue and lossof stability it involves and to allow sufficientenergyto perform other strongmanevents.
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Womour II This is a greatcomplexto improve anaerobiclactic (alactic)capacity.Again, becauseofthe multitude of musclesinvolved, lactatelevelsareunbearable.Every physicalquality is developed, from explosivestrengthto the capacityto maintain speedin fatiguedconditions.Here is the workout: StandingLog PushPress,4 reps SuperYoke Sideto-Side pendulummotion, 6 stepseachdirection ShotokanBackwardsWalk, 6 stepsper leg Total time to completion: 60-70 seconds Rest 3 minutes,then repeat Perform4 sets In this sectionwe provided severalexamplesofcomplexes,but the numberof effective complexesis limited only by a coach'simagination.As a rule of thumb, however,perform a specificcomplex for only six training sessionsin a row before changingthe complex.
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