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The medicine ball throw becomes more effective because of this powerful after-effect. A static-dynamic combination can also be used to improve speed strength. The static-dynamic protocol integrates isometrics discussed in a later chapter with dynamic work. For example, an isometric position would be maintained briefly, before continuing with an explosive exercise such as throwing a medicine ball.

The dynamic exercise becomes more effective when performed immediately after the static hold similar to the after-effect of high-tension strength work. Strength Endurance is the ability to effectively maintain muscular functioning under work conditions of long duration. A kickboxer who maintains high punch and kick output displays tremendous strength endurance.

Strength endurance is vital to combat athletes. Strength is useless if you lack the ability to apply it throughout the contest. High repetition work is ideal for the development of strength endurance. As your endurance improves, you can intensify the routine by increasing the number of repetitions, reducing rest between sets, or adding weight to the movement. Sport specific activities can also develop strength endurance.

For example, hitting the heavy bag for several rounds will develop the strength endurance required by a boxer or kickboxer. Unfortunately, many athletes ignore the importance of strength endurance.

It is common for today's athletes to neglect strength endurance, instead focusing on 24 futile pursuits such as bench press ability in the weight room. When speaking of strength endurance, it is common to hear the following phrase uttered, "You can't get strong with high reps.

This is a false assumption. While max-strength may lead to some endurance benefits, it is not enough for a competitive athlete, particularly a combat athlete. A fighter must develop the ability to resist fatigue without a decrease in technical competence. Strength endurance is vital to the success of any combat athlete. In one experiment, scientists modeled a wrestling match, where each athlete performed throws 45 per period.

As the modeled session progressed, there was a noticeable decrease in the quality of execution. Strength endurance was the strength quality that suffered the most. The results from the study showed that technical mastery is largely dependent on the athlete's strength endurance. As strength endurance declines, technical ability suffers Verkhoshansky, The results from this experiment should come as no surprise.

Conditioning is critical, particularly in the combat sporting world. Unfortunately, despite modern day advancements in sports science, athletes continue to run out of gas.

Regardless of the sport, fatigue usually plays a role in the outcome of the match. Any fan of the combat sporting world ex. Whether it is novice amateurs or experienced world champions, fatigue will almost always play a role in the outcome of the contest.

One useful experiment is to speak with a fighter immediately after losing a match. You will almost always hear the fighter comment about how he wishes he had put more time into conditioning.

Common statements include: "I ran out of gas. If I could have bench pressed 10 more pounds, I would have won the fight. Fighters lose because they run out of gas.

Clearly, technical ability is of primary importance, but conditioning is close behind. Without technical skill, all the conditioning work in the world will not help. However, once you have developed technical skill for your sport, you must develop the ability to use and apply this skill throughout the contest. The same can be said about physical qualities such as power and speed.

You must develop the ability to apply these attributes throughout the match. It is not enough to demonstrate power for the first 10 seconds of the fight. You must maintain power until the final bell rings. Unfortunately, many athletes overlook conditioning.

These athletes spend their energy in the weight room, assuming endurance will be a byproduct of their strength routines. This is a mistake. Strength endurance must be specifically targeted. Conditioning routines are challenging, both mentally and physically. The primary difference between a strength endurance routine and a maximal strength routine is time. No matter how intense the maximal strength exercise may be, the set will be relatively brief. For example, training for a one-arm chin-up is a daunting task.

I worked very hard to achieve this feat. While the work was clearly intense, each set would only last a few seconds.

A strength endurance routine may last several minutes. Your muscles will fill with lactic acid. Your mind will beg you to quit. There is a lot more time to think about how intense you are working. Conditioning routines are far from enjoyable. These routines force you to answer the question, "How bad do you want it? Even world champions become tired. What separates a champion from a pretender is their ability to push through fatigue.

You will never develop this ability if you do not train for this ability. You must generate fatigue while training, and then learn to push through it. Former world champion boxer Muhammad Ali summarized this topic with the following line: "I hated every minute of training, but I said, Don't quit.

Suffer now and live the rest of your life as a champion. Reactive Strength is the ability to change quickly from eccentric to concentric action. An example would be landing on the ground and immediately jumping upward. Another example is displayed when throwing punches in combination. For example, after throwing a right cross, you will immediately reverse the motion of your body as you follow with a left hook.

Reactive strength utilizes the SSC stretch shortening cycle. The stretch reflex begins with an eccentric phase, where the muscle lengthens under tension.

During this phase, the body stores potential kinetic energy. If a concentric action immediately follows the eccentric action, the kinetic energy will increase the strength of the concentric contraction. The stretch shortening cycle is similar to the action of a rubber band. When you stretch a rubber band eccentric , you store energy.

As soon as you release the band concentric , the energy is utilized with a powerful snapping action. The stored energy created by the tension increases the strength of the following contraction. Starting Strength is the amount of force that can be developed at the beginning of a movement typically denoted by the force developed within 30 milliseconds of beginning the contraction. Starting strength is produced under conditions of isometric muscle action, as it is developed at the initial moment of tension Siff, a.

Brief, yet intense isometric sequences will enhance starting strength. For example, push against a wall stationary object , reaching peak force as fast as possible. Acceleration Strength is the ability to quickly increase force at the beginning of the contraction. For example, suppose John and Joe can both squat pounds for one repetition.

Despite equal totals, it takes John twice as long to lift the load. Joe has superior acceleration strength, as he can develop the force necessary to lift the load in a fraction of the time required by John.

Resistance bands are useful for training acceleration strength. Several resistance band exercises are demonstrated throughout this manual. Each strength quality requires a unique protocol to ensure its development.

Contrary to popular belief, the development of one strength quality does not ensure the development of another. Even strength qualities that seem similar 27 may in fact be weakly dependent on each other. For example, starting strength and the ability to display explosive force have little in common Verkhoshansky, Therefore, a strong athlete can possess one of several strength qualities, while lacking in others.

Many coaches view strength as maximal strength. Consequently, their athletes spend most of their time developing maximal strength. In many sporting events, this is a mistake, as maximal strength is not the most critical strength quality utilized during competition. Maximal strength in the weight room does not ensure speed and power on the field or inside the ring.

Maximal strength does however serve several valuable purposes. Perhaps most importantly, maximal strength has a significant effect on motor units.

Maximal strength training targets powerful, fast twitch motor units. Less intense training will not activate these fast motor units. Therefore, the largest, most powerful motor units are not engaged thus do not respond during low intensity exercise. Maximal strength training affects the central nervous system. The impact to the nervous system is of paramount importance, as strength is a function of the muscles powerfully contracted by effective nervous stimulation, not large bulky muscles Siff, a.

Training for maximal strength leads to neural changes, such as the increased firing rate of motor units, the recruitment of additional motor units, and improved synchronization of motor units. Armed with this knowledge, let's now examine a common bodyweight training protocol, the use of high repetition calisthenics. For those of us who grew up in the combat sporting world, we have all spent many hours working with high repetitions.

Whether your background is boxing, wrestling, or martial arts, I am sure that you are familiar with this protocol. As stated earlier, high repetition exercise is excellent for strength endurance.

Unfortunately, many athletes limit themselves to this style of training. A common workout will include high repetition squats and pushups. Unfortunately, these athletes rarely target their fast twitch muscle fibers. The intensity of a bodyweight squat or pushup is not enough to stimulate these motor units. Less powerful motor units assume the task. The powerful fast twitch fibers do not respond to the training. This discussion is not intended to scare you away from high rep calisthenics.

High repetition work is excellent for strength endurance, which is a valuable strength quality. The goal of this discussion is to simply reinforce the importance of variety in training. Many athletes have shifted their attention from strength endurance to maximal strength. This trend is also becoming more popular among bodyweight exercise enthusiasts. Unfortunately, excess development of maximal strength has a negative influence on speed. Verkhoshansky established that excessive maximum strength training can hinder speed strength and technical skill in boxers Research has shown that prolonged, heavy workloads can slow the contraction speed of muscles.

Furthermore, Mel Siff referred to a study by Filinov, which established that excessively heavy strength training can diminish the force and speed of a boxer's punches Siff, a.

Many trainers overlook this information. It has become increasingly common for trainers to encourage their young fighters to always lift heavy when working with free weights.

This is a mistake, as a strength program limited to max-strength training will inevitably deteriorate the speed strength qualities of the neuromuscular system. While maximal strength is an important prerequisite to explosive training techniques, it must not become the sole method of training.

World-renowned sports scientists have been stating these facts for many years. Unfortunately, the information has fallen on deaf ears.

Many athletes are unaware that the ability to produce maximal force and the ability to produce velocity are different motor abilities. The development of one does not ensure the development of another Zatsiorsky, For example, a defensive lineman may possess tremendous strength in the weight room maximal strength , yet lack the ability to explode towards the quarterback because of his poor development of explosive strength.

Clearly, the total strength available by this football player is significant. However, his total strength is not the deciding factor in his success on the playing field.

What really matters is his ability to display the greatest force possible at the given moment. Time is a critical aspect, as tension must be developed in minimal time explosive strength. In addition, too much time spent training for maximal strength can fatigue the central nervous system CNS. Due to the intensity of these training methods, the nervous system will need plenty of time for recovery.

An overburdened CNS is a surefire recipe for overtraining and decreased performance. A fatigued central nervous system will hinder your ability to recruit powerful motor units, 29 which will ultimately limit your ability to produce force. Therefore, it is essential that maximal strength be trained in moderation.

Another potential problem related to excess maximal strength training is injury to the tendons, joints, and ligaments. Although I strongly believe that strenuous loading is safe, it can become dangerous when performed by an individual who is not structurally prepared. Voluminous work of moderate intensity is required to strengthen the tendons, joints, and ligaments Verkhoshansky, These structures develop at a slower rate than muscles.

If you dive headfirst into a maximal strength program without a solid foundation, you are asking for injury, with potentially serious consequences. Yet, despite these potential drawbacks, maximal strength is important and must be developed. The development of maximal strength leads to several advantageous neural changes. Do not focus all of your attention to one strength quality. Make time for restoration, and the development of other strength qualities. Much of an athlete's strength training should be dedicated to explosive strength development.

As mentioned before, explosive strength is the strength quality most characteristic of athletic activities. A successful athlete must possess the ability to develop significant tension in minimal time.

If it takes too long to develop this tension, your strength will lack value in the competitive arena. Athletes must develop the ability to explode with power at the drop of a dime. Please note however that you must develop a solid foundation before engaging in the exercises required to develop advanced strength qualities. For example, it would not make sense to prescribe an intense plyometric training program to an untrained client.

The individual lacks the physical preparedness to engage in 30 such an activity. Voluminous work must be performed first to lay the foundation for more intense activities.

Clearly, the phrase strength training involves much more than picking up a pair of dumbbells or working through a few sets of pushups and pull-ups. The strength program detailed throughout this manual will focus primarily on bodyweight exercise methods. We will successfully target each strength quality with little or no equipment.

World-class strength does not require a world-class facility. We can develop each strength quality at home, without elaborate exercise machines. In addition to these strength qualities, this program will dedicate time to highspeed conditioning. The third energy system, the aerobic system, will also be targeted, but to a lesser extent. The high-speed conditioning routines will take place at a faster pace than the strength endurance routines.

These workouts will develop unique qualities. For example, high repetition bodyweight squats or pushups will develop a different kind of conditioning than full speed sprint intervals on the track. The high repetition work will emphasize strength endurance, while the sprint intervals will emphasize anaerobic endurance.

These concepts will be discussed in more detail in the conditioning chapter. Mccay Pushups are perhaps the most common exercise of all. I am confident that every reader of this book has spent some time on the ground performing pushups. Everyone wants to push, while few choose to pull.

Pushups reign supreme in the bodyweight exercise world. Pull-ups are unfortunately a rarity. The same phenomenon exists in the weight lifting world. The bench press rules as the most popular exercise among lifters. You could walk into any commercial gym and expect someone to ask you how much you can bench.

Lines often form around bench-pressing stations. Bench press junkies wait eagerly for their chance to hop on the bench. On the other side of the gym, you will be lucky to find a pull-up bar. Many of the bars are disguised as dirty laundry hangers, as gym members hang their wet towels from the bars to dry. Most gyms have more towels on the bar than hands. Most bench press junkies ignore the upper back.

Those who do train this musculature are content with a few sets on a carefully calibrated lat-pulldown machine. I've never walked into a gym and had someone ask me how fast I could climb a 25 foot rope, or how many pull-ups I could perform while wearing a pound weighted vest.

Those of us who engage in these activities are clearly the minority. It is my hope that we can turn the minority into a powerful majority. No one pays attention to the backside of the body. Most athletes focus all of their attention to the mirror muscles front side. Everyone wants a powerful chest, while few take the time to strengthen the opposing muscles of the upper back. Consequently, muscular imbalances develop which leads to an increased risk of injury and most certainly hinders athletic performance.

Consider the following analogy. Large oil companies hire geologists to find oil. These geologists examine surface rocks and terrain with advanced satellite 32 imagery. When oil is found, rigs are set up and the drilling process begins.

Large oil companies then sell the oil and earn millions of dollars. Rather than searching for oil, athletes spend their time searching for improved strength. Fortunately, we do not need high-tech satellite imagery to locate hidden sources of strength. All that you need is a pull-up bar. By regularly pulling on the bar, you will tap into a tremendous strength reserve. The backside of the body has an immense potential for strength development.

Most athletes will never tap into a fraction of the strength that is there waiting to be exposed. Do not make this mistake.

Train the body to push and pull. Equipment Options Before discussing the specific exercises, let's review a few low-tech solutions to homebound pull-up training. You do not need a state of the art training facility to perform pull-ups. Several options exist for home use.

Doorway Pull-ups - Doorway pull-up bars are available from many exercise equipment suppliers. The bar seen in the photo simply rests on the door jam. There are no modifications made to the door entrance. You can find several of these products by typing door gym in your Internet search engine. Basement Pull-up Bar - If you live in a house with a basement, you can easily build a pull-up station.

As you can see, I have attached pieces of 2x4 inch wood to the overhead rafters. I then drilled a hole through each 2x4 and ran a piece of pipe through the holes. I secured the pipe by using inexpensive hose clamps. I inserted a clamp on the inside and outside of each 2x4 to keep the pipe from sliding.

You will likely need to kick your feet up to ensure full range of motion. This low-tech alternative will not require any construction. Garage Rafters - If you have a garage with overhead rafters, you can hang from the rafters and perform pullups. Place something underneath your feet so you can step down whenever necessary. You do not want to get stuck on the rafters and fall to the ground.

I simply use a bucket to step up to the rafters. This setup may not be pretty, but it gets the job done. Tree Branch - A thick tree branch makes an excellent pullup station. Grab the branch and start pulling. Another option is to hang a rope or towel over the branch. Grab one end with each hand and you've got yourself a fine towel pull-up station. This variation of the pull-up is particularly useful for forearm and grip strength.

You can buy an inexpensive pair of playground rings at many sporting good stores. I have suspended a pair of rings from towing ropes, which are tied securely to a tree branch. This set-up was inexpensive and easy to construct. As you can see, I have attached the swing hangers to the overhead rafters in my basement. I then used a quick-link to secure a towel from each hanger. Because of low ceilings, I perform L-pullups from the towels. My legs extend straight, as my body forms the letter L.

This variation is excellent for the core. If you do not wish to perform towel pull-ups, you can instead hang homemade rings from the quicklinks. I made these rings by running chain through a small piece of reinforced PVC hose. I connected the chain with a quick-link. In a later chapter, you will also see these rings used as handles for a homemade isometric training tool.

If you have the room, these stations are very useful. Many of the exercises from this chapter are demonstrated on this device. As you can see, there are several options for homemade pull-up training.

If you look hard enough, I am sure that you can find a way to train pull-ups at home. The Exercises Throughout the rest of the chapter, I have included several pulling exercises. You will have multiple options to promote continuous gains and prevent boredom.

Let's start by reviewing two common pulling exercises, the chin-up palms facing you and pull-up palms facing away. Assume approximately a shoulder width grip for each movement.

Most athletes will be stronger with chin-ups, as you are able to pull with the biceps. Pull-ups are more functional however. If you ever need to pull yourself up ex. If you are unable to perform full repetitions, start working with negatives and static holds. For example, hoist your chin over the bar. You can either jump up to the bar or use a stool for assistance.

Kick your feet out from the stool and slowly lower yourself to a free hang position. As you gain strength, incorporate static holds of 3 to 5 seconds. For example, lower yourself a few inches, and then hold this position for 5 seconds.

Drop another few inches, and once again hold the position for 5 seconds. Continue dropping and holding until the arms hang straight from the bar. If you are unable to perform full repetitions, the resistance band will help pull you up to the bar. When performing assisted pull-ups, you should use a loop shaped band. Several band exercises will be illustrated throughout this manual.

Bands are excellent for spicing up any bodyweight exercise routine. Resistance bands are effective, inexpensive, and easy to pack when traveling. When performing an assisted pull-up, you can use one or two bands, depending on how much assistance is required. A light resistance band is typically all that is necessary to pull your chin over the bar. Below, I have illustrated a double band set-up, a single band, and a single band around the knee. For the double band, I have looped the bands with a slip-knot on each side of the bar.

I then placed each foot inside one loop. The tension from the band lightens the load when pulling on the bar. If you only need one band, you can attach the band to the center of the pull-up bar. Position both feet inside the loop that forms at the bottom.

If the band is not long enough to reach the feet, you can loop your knee through the band. If you do not wish to buy resistance bands, you can save money by purchasing rubber pallet bands.

One excellent supplier is www. Although these bands are not as strong as the bands referenced above, they can be useful for assisted pull-ups.

You will develop the ability to perform unassisted pull-ups. Once you reach this point however, you do not need to abandon these techniques. For example, suppose you reach the point where you can muster one repetition. Performing this one repetition will be very stressful for you. One repetition for you will equate to training for maximal strength you will need every last drop of strength to perform the repetition.

As mentioned earlier, too much time spent training maximal strength can lead to burnout. For this reason, you should not limit yourself to this protocol, simply because you have achieved your first unassisted repetition.

You can continue to work with bands and negatives to build more volume on the bar. The key to improving on the pull-up bar is to increase volume, without burning yourself out.

This logic holds true whether you are training for your first repetition, or your first one-arm chin-up. As you continue to gain strength, and can eventually string together several unassisted pull-ups, you can begin working with new variations.

Never limit yourself to one hand position. Incorporate variety to prevent staleness. Two options include a close grip and wide grip hand position. By moving the hands six inches in or out, you will hit the muscles from slightly different angles. Please note however that certain trainers believe wide grip pullups are damaging to the rotator cuffs.

I do not agree with this assessment. I have used the exercise for many years and have never experienced any pain. Suppose you were rock climbing. You cannot climb with a single hand position. You may need to grip the rock at a wide angle to pull yourself up. Wide grip pull-ups can certainly be useful at times. Ultimately, you must apply commonsense to your workout. If an exercise causes pain, you should stop and opt for another variation. We all have unique bodies. If you feel pain, who am I to say the exercise is not painful.

Always listen to your body. It is the ultimate feedback mechanism. Drape one or two towels over the bar to blast the grip and forearms. This simple addition is one of the best that you can make to your pullup training.

Towel pull-ups are a favorite of mine. Fat can be fun when discussing pull-ups. In the first picture, I have wrapped the bar with a towel to increase the thickness of the bar. This fat bar will blast the forearms. In the next picture, I've wrapped duct tape around the inner grips of my doorway pull-up bar. For this reason, I only apply tape to one location on the bar. You can add a few layers of tape each week as your strength improves. Rope Pull-ups are also excellent for grip strength.

In the picture, you can see how I have draped a manila rope over the pull-up bar. I bought the 10foot piece of rope from www. You will grab the rope in each hand and perform pullups. Later in this chapter, I have discussed several rope climbing exercises. If you do not have a place to climb, rope pull-ups are the next best thing. I recommend using a rope that is 1.

The rope seen to the left is 2 inches thick. This size rope is excellent for grip strength. Adding Weight When working to perform your first pull-up, the exercise is primarily a strengthbased movement.

In time, one repetition will provide much less of a challenge. As you begin working with higher repetitions, the exercise will target strength endurance, as opposed to maximal strength. For example, suppose you can perform 30 bodyweight pull-ups.

Working with such high numbers is a tremendous display of strength endurance. If you wish to target maximal strength, you will need to work with more difficult variations ex. Weighted pull-ups and chin-ups will build tremendous strength on the bar. There are several options for adding weight to your pull-up session.

Perhaps most common is the use of a weighted vest. I have found that the core and upper body strength, as well as explosiveness, that it has helped me develop has been instrumental at the end of races, allowing me to maintain form and kick rather than break down. Thank you for being an important ingredient to my training! Not only is your satisfaction guaranteed, but I also encourage all customers to email me with any questions about training or programming.

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