BONUS Explosive Med Ball

Explosive Medicine Ball Training Copyright © 2007-2008 Jim Smith, CSCS. All Rights Reserved http://www.CombatCoreStrength.com/

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By Jim Smith, CSCS Copyright 2007-2008 by Jim Smith The Diesel Crew, LLC All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jim Smith. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include a possible prison sentence upon conviction.


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EXPLOSIVE MEDICINE BALL TRAINING Combat Core Bonus Advanced Torso Training for Explosive Strength and Power www.CombatCoreStrength.com


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The Medicine Ball Very few implements are as versatile as the medicine ball. This training tool, invented by William "Iron Duke" Muldoon, a nineteenth-century wrestling champion and boxing trainer, has been used for over 150 years by athletes of all sports and skill levels.

Its versatility comes from the fact that a variety of explosive movements can be engaged and stability can be created with medicine balls in and out of the gym.

Let’s look at some of the other benefits.

Benefits of Med Balls They are very versatile They can be thrown They can be bounced or slammed They can be utilized as an external load They can be used as an unstable surface They are portable They are not too expensive


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They can be utilized for overloading many different movement patterns. These movement patterns can be fixed or more “fluid” improving their sport specific functionality Can be utilized by many different people of various strength or conditioning levels They improve coordination They improve deceleration, absorption, kinetic integrity and acceleration proficiency and mechanics They can be released which means the deceleration typically associated with barbell or dumbbell movements is not a limitation Teaches athletes how to be faster and more explosive

Medicine balls can be heavy or light, which means their usage falls along brief ranges of the F(v) curve. They can be lifted explosively, engage a reactive expression or be utilized for endurance training. Because of this, various strength qualities can be developed.

Strength Developed by Medicine Balls Muscular Endurance – low intensity, long duration means, i.e. med ball lunges

Power Endurance – power is defined as “force displayed in minimal time.” Linking these expressions together can increase an athlete’s power work capacity, i.e. med ball slams


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Reactive Expression – reactive expressions with a med ball are similar to a conventional bodyweight reactive expression with a deceleration, energy accumulation, rapid reversal of direction and accelerated. concentric contraction, i.e. med ball catch / squat and throw

Speed-Strength – a combination of starting strength (activation) and explosive strength (fast contraction after activation) can be developed because of the weight of the medicine ball and static starting position, i.e. med ball backward throws

The medicine ball, because of its portability, can be secured and racked in a variety of ways while executing different movements.

Medicine Ball Positioning locked overhead bearhug shoulder zercher shotput dynamic – through a pattern, i.e. thrown* * unilateral, bilateral

The volume of a training session is dependent upon the strength qualities being targeted. We don’t want to sacrifice the goal just to achieve a certain amount of reps and sets. If the goal is speed and Explosive Medicine Ball Training Copyright © 2007-2008 Jim Smith, CSCS. All Rights Reserved http://www.CombatCoreStrength.com/

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explosiveness, when this quality diminishes during the set, stop the set.

Training Goals Speed – 6-8 reps / set, 20-30 total reps per session Endurance – 10-15 reps / set, 30-60 total reps per session Explosive Power - 4-6 reps / set, 16-24 total reps per session

Complex Training Following a heavy resisted conventional strength training means with an explosive exercise or vice versa, is an example of complex training. This sequence not only develops an athlete’s strength and power but ultimately strives to activate or “turn on” the greatest number of motor units in the shortest amount of time.

We can utilize medicine balls in a complex training sequence in order to realize these benefits.

Some examples include: Squat Ù Med Ball Backward Throws Deadlift Ù Reactive Med Ball Squats Med Ball Chest Wall Passes Ù DB Bench Press

We can also change the sequence and replace the strength training means with a SPP (Specialized Physical Preparedness or sport


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specific movement), an agility movement, an endurance movement in a complex and so on. You are only limited by your own creativity.

Some examples include: Heavy Bag Punch Combinations Ù Rotational Med Ball Throws Zig Zag Cone Drills Ù Med Ball Slams Kettlebell Pullthroughs Ù Med Ball Floor Chest Passes Batting Practice Ù Med Ball Reverse Rotational Pattern Wall Throws

Types of Medicine Balls

Dynamax Used typically for carrying movements, push press movements against a wall, back and forth partner drills or for judging the depth for long duration bodyweight squats.

Med Ball with Handles Typically used for rotational movements and other movements that require great control over the medicine ball. If you have a conventional med ball, nylon straps can be wrapped around it to simulate handles.


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Tornado / Slam Balls Used for standing or seated rotational movements, but tornado balls can also be thrown!

Rubberized Medicine Balls Can be utilized for all movements, but ideal for externally loaded bodyweight movements, throws and slam exercises.

GoFit Medicine Balls Small, hand-held medicine balls than can be utilized for many rotator cuff rehabilitative movements, including midintensity decelerative drills.


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MEDICINE BALL ROUTINES


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Sample Medicine Ball Routines Exercise 1A) Med Ball Zercher Squats 1B) Med Ball Military Press 1C) Med Ball Overhead Lunges 1D) Med Ball Russian Twists

Sets 3 3 3 3

Reps 8 8 8 8

Rest 180 sec

Exercise Med Ball Backward Throws Med Ball Plyo Push-ups Med Ball Unilateral Wall Punches Med Ball Reverse Hyper

Sets 3 3 4

Reps 6 6 6

Rest 120 sec 180 sec 120 sec

4

10-12

120 sec

Reps 4 15 8 10-12

Rest 180 sec 180 sec

Sets 3 3

Reps 12 12

Rest 180 sec

4 4

6 10

120 sec

Sample Medicine Ball / Bodyweight Routines Exercise 1A) Med Ball Plyo Push-ups 1B) Staggered Grip Push-ups 2A) Pull-ups 2B) Med Ball Backward Throws Exercise 1A) Bodyweight Squats 1B) Med Ball Zercher Good Mornings 2A) Med Ball Reactive Squats 2B) Bench Step-ups

Sets 3 3 4 4


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Sample Medicine Ball / Strength Training Routines Exercise Barbell Squats Med Ball Rotational Wall Passes DB Split Jumps Pull-ups with Med Ball in Guard

Sets 4 4

Reps 6-8 8


4 4

6 8

120 sec 120 sec

Exercise DB Bench Press Med Ball Supine Chest Throws DB Military Press Roman Chair Med Ball Dribbling

Sets 4 3

Reps 10 8


4 3

10-12 30 sec

120 sec 120 sec

Rest Full Recovery

Sample Medicine Ball / Agility Routine Exercise Elastic Resisted Lateral Movements

Sets 3

Med Ball Slam -> Reactive Squats Backward Zig Zag Cones

3

Reps Various Both Sides 6

3

Various

Med Ball Chest Throws

3

6


Full Recovery Full Recovery 120 sec

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EXERCISE INDEX Explosive Medicine Ball Training


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LOWER BODY Explosive Medicine Ball Training


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Zercher Squat

Front Squat


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Thruster with Push-up


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Thruster with Squat


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Good Mornings

Glute-Ham Raises (GHR)


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Glute-Ham Raises – Overloaded (GHR)


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Dunks


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Overhead Lunges

Shoulder Lunges


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Pullthrough to Shouldering

Braced Front Squats


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Two Arm Overhead Squats

One Arm Overhead Squats


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Shoulder Squats


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Depth Jump with Backward Throw


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Reactive Med Ball Squat


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Reactive Med Ball Squat + Slam


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UPPER BODY Explosive Medicine Ball Training


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Halos


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Pull-ups with Med Ball in Guard

Narrow Pull-ups with Med Ball in Guard


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Hindu Push-ups


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Abducted Wall Passes

Two Arm Chest Passes against Wall


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One Arm Explosive Throws – Starting Strength – No Rotation

One Arm Explosive Throws with Rotation

Two Arm to One Arm Explosive Throws with Rotation


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Reactive Chest Throws


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Reactive Chest Throws on Swiss Ball


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Alternating Reactive Throws on Swiss Ball


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One Arm Reactive Throws on Swiss Ball


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One Arm Floor Explosive Throws

Two Arm Floor Explosive Throws


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Push-Up Variations Explosive Side to Side

Push-Up Variations Narrow Push-ups


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Push-Up Variations Explosive Pop-ups


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Curl to Press


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Throws - Low to High Sequence


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Backward Throws


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Partner Chest Pass to Reactive Squat


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One Arm Partner Chest Pass to Reactive Squat


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Soccer Throw


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Rotational Throw Downs


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CORE Explosive Medicine Ball Training


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Rockers

Seated Unilateral Wall Throws


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Full Range Unilateral Wall Throws


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Two Arm Full Range Wall Throws


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Seated Rotational Wall Throws

Kneeling Rotational Wall Throws


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Split Stance Rotational Wall Throws

Standing Rotational Wall Throws


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Partner Rotational Throw – Low to Low

Partner Rotational Throw – Mid to Mid


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Rotational Throws


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Overhead Slams


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Hanging Leg Lifts

Russian Twists


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Russian Twists - Feet Elevated

Swiss Ball Rotations


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Swiss Ball Transverse Deceleration Throws


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Swiss Ball Horizontal Deceleration Throws


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Partner Rotational Passes


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Homemade Tornado Ball - Rotational Slams (Medicine ball placed inside sandbag)


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V-ups

V-ups with Medicine Ball Passing


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Guard Punches (can also be done with elastic bands)

Decline Overhead Sit-ups


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Decline Front Sit-ups

Decline Rotational Sit-ups - Shoulder


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Decline Rotational Sit-ups - Chest

Decline Sit-ups - Chest


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Decline Partner Tosses

Decline Rotational Partner Tosses


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Inverted Rotational Sit-ups (can also be done with gravity boots)

Back Extensions


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Rotational Back Extensions (Can also be thrown)

Back Extension Two Arm Dribbling


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Back Extension One Arm Dribbling

Back Extension Deceleration Drops


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Back Extension Scarecrows


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The Conclusion Explosive Medicine Ball Training


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Conclusion Medicine balls are a versatile tool for your athletes. Remember, as always, they are only one tool. There are many. Use them for their purpose, but be comprehensive in your training protocols. Medicine balls will enhance your athlete’s abilities to move quickly and create explosive power and should be a supplement to maximal, dynamic and repetitive effort resistance training. Many exercises in this manual you have probably never seen, like the reactive squats or the back extension dribbling. You too can be innovative and discover new uses for medicine if you do not get locked into conventional thought. Your strength coach,

Jim Smith, CSCS Performance Enhancement Specialist The Diesel Crew Elite Q/A Staff Men's Fitness Contributor


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ABOUT JIM SMITH Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW) as a Club Coach. He dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional, non-conventional and grip strength training protocols. Helping athletes of all skills levels attain their goals and “Achieve Beyond Potential”, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff. Jim has been published by Men’s Fitness and also regularly appears on EliteFTS.com, TotalPerformanceSports.com, FightersReview.com and many others sites. To learn more about Jim, visit his website at www.DieselCrew.com

OTHER PRODUCTS FROM THE DIESEL CREW ADVANCED KETTLEBELL TRAINING I, II By Jim Smith and Jedd Johnson www.DieselCrew.com/ebooks.htm

GRAPPLING CONDITIONING I, II By Jim Smith and Jedd Johnson www.DieselCrew.com/grappling.htm

The Advanced Kettlebell Training eManuals have broken all conventional thought around the incorporation of kettlebell training for athletic development.

The Grappling Conditioning DVD series contain many unique and applicable bodyweight exercises that can be done in the matroom, on the field or anywhere! These DVD’s have been used by grapplers, firemen, rugby teams and many others to learn how to utilize partner assisted bodyweight exercises to develop functional strength.

CHAOS TRAINING

THE ULTIMATE SLED DRAGGING MANUAL

By Jim Smith www.ChaosTraining.com Bridging the gap from typical strength training means to sporting execution. This monster manual is over 670 pages of innovation. Smitty held nothing back as he packed this with all the Diesel secrets.


By Jim Smith and Jedd Johnson www.DieselCrew.com/sled.htm The Ultimate Sled Dragging eManual has provided many new and innovative sled dragging training ideas to improve restoration, bracing efficiency and conditioning levels.

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Workout Sheets Explosive Medicine Ball Training


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Medicine Ball Workout Sheets Date: Target

Exercise

Target: Sets

Reps

Rest

Load

Warm-up

Strength Training

Conditioning

Restoration


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Workout Sheets Date: 1/2/2008 Target Exercise Warm-up

Strength Training

Target: Lower Body / Upper Back Sets Reps Rest Load

Foam Roller – Quads, Glutes, Hamstrings Leg Swings High Hurdle Step Overs

Various Various

1) Back Squats 2A) Sandbag Zercher Lunges 2B) Weighted Pull-ups 3A) Barbell RDL’s 3B) DB Side Pulls 4A) DB Clean & Press Decline 4B) Core Statics Decline 4C) Med Ball Throws Decline

8 4 4 3 3 2 2 2

Various

3 8 8 10 10 6 30 sec 6

120 sec 225lbs/75% 60 sec 50 lbs 120 sec BW+30 lbs 30 sec 135lbs/50% 30 sec 75lbs 30lbs 120 sec

Will perform during PM session Conditioning

Restoration

Foam Roller – Quads, Glutes, Hamstrings Stretching – Quads, Glutes, Hamstrings Protein Shake + Multivitamin Contrast Shower - PM


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www.dieselcrew.com www.combatcorestrength.com


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“Achieving Beyond Potential” - Jim Smith “Smitty”


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BONUS Explosive Med Ball

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