Functional Training Manual

Your guide on how to use Your u se Aqua Bags, Slosh Balls, wall/dead balls, ropes and Torsonators to deliver maximum results for your clients.

Introduction

Contents Introduction: ....................... ................................... ....................10 ........10

Full Body Exercises: ............................ ................................55 ....55

• Safety Guidelines:.......................... Guidelines:.......................... ................... 11

• Twisting Movements: Movements: ......................... .............. 55

• How to Use This Manual: ................................. 12

• Carrying / Gait Movements: Movements: ........................... 55

• What is Functional Training?......................... .. 13

• Carrying Drills / Gait Movements:........ Movements:................ ...........55 ...55

• Training Isolation VS Movement Patterns: ...... 13

• Power Ropes: ......................... .......................... . 58

• Why Use Functional Equipment? Equipment? .................... 14

• Rope Exercises: Exercises: .......................... ....................... 58

• Who is Functional Equipment Suitable For? .... 14

• Functional Equipment Equipment Programs: .................... 60

• What are Aquabags? ........................... ........... 15 • What are Wall and Dead Balls?....................... 16 • About Ropes: ....................... .......................... ... 17

• Conditioning programs programs .......................... .......... 60

Circuits ........................ .................................... ........................ ................60 ....60 • 3 Exercise Circuits...................... Circuits...................... ....................... 60

Power Ropes:................................. ...........................................17 ..........17

• Strength Programs:......................... .................. 63

Climbing Ropes: ....................... ................................... ..............18 ..18

• Putting it all together.......................... .............. 64

• How to Apply Functional Equipment to Specifc

Movement Patterns:.......................... ............... 19

Lower Body Exercises: ............................19 ............................19 • Squatting / Knee Dominant Movements: Movements: ....... 19 • Dead-lift / Hip Dominant Movements: ............19 • Lunge Movements: Movements: ....................... ................... 19 • Squatting / Knee Dominant Movements: Movements: ....... 20 • Dead-lift / Hip Dominant Movements: ............22 • Lunge Movements: ........................... ............... 24

Upper Body Exercises: ............................26 ............................26 • Vertical Vertical + Horizontal Pulling Movements:.......26 Movements:.......26 • Full Body Pulling Movements: Movements: ......................... 26 • Full Body Pressing Movements: Movements: ....................... 26 • Vertical Pulling Movements: Movements: ............................ 27

The purpose of this workshop manual is for it to be used as an ongoing reference when implementing functional equipment. This workshop caters for tness professiona professionals ls and enthusiasts who want to gain a thorough understanding on the fundamen fundamental tal principles and movements using functional training equipment. This workshop will also teach each participant how to safely and effectively integrate functional training equipment into a balanced training program. The aims of this workshop are to: • Teach you how to use Aqua Bags, Slosh Balls, wall/dead balls, ropes and torsonators safely and effectively. • Build understanding of when to apply appropriate functional equipment to specic exercises and movement patterns. • Teach you a variety of movements that will ensure all training sessions are balanced, effective and progressively challenging. • Teach you how to train the body more effectively for everyday life or sports. • Teach you how to more effectively improve functional strength and conditioning (tness). • Provide you with sample training programs and protocols. Exercises utilizing the functional equipment outlined in this workshop are easy to learn and very effective in their purpose. However particular focus should be paid towards rening and perfecting each movement, without compromising technique for intensity. Always concentrate on correct alignment and breathing patterns and correct tension for each movement.

• Rope Climbing Progressions:.......................... .. 27 • Horizontal Pulling Movements: Movements: ........................ 36

Rope Rowing:.................................. ..........................................38 ........38 • Full Body Pulling Movements: Movements: ......................... 42 • Vertical Pressing Pressing Movements: ........................ .. 47 • Horizontal Pressing Movements: Movements: ...................... 48 • Full Body Pressing Movements: Movements: ....................... 50

2 | F unctional equipment essentials – Workshop manual

Functional equipment essentials – Workshop manual |3

Safety guidelines • Always pay attention to your form when performing exercises. Stop any exercise when your technique breaks down. This will dramatically reduce the chance of injury. • Always build load and intensity progressively when using functional equipment. • If any given exercises induces pain… STOP! This will only cause your body to move in a compensatory way, which will negatively impact long-term movement and performance. Seek professional advice if pain continues. • Execute correct breathing technique to pressurize your diaphragm whenever your core complex is loaded, or about to be loaded. • In the event functional equipment is used when training outdoors, do not train whilst facing the sun. • Pay close attention to your surroundings. Ensure the surface is not slippery or uneven. Ensure that equipment is used away from potentially harmful objects. • Always wear appropriate footwear when training.

How to use this manual This manual covers the basic functional movement patterns to develop balanced training programs, and describes how to apply them with different functional equipment. This will allow you to select the most appropriate piece of equipment for each movement to more effectively deliver your clients’ training goal.

In this manual you’ll learn how to effectively use the following functional training equipment: • Aqua Bags

• Wall and dead balls

• Slosh Balls

• Ropes

• Torsonators

The basic movement patterns that will be covered are: • Squat

• Push

• Deadlift

• Pull

• Twist

Each of these movements uses a huge number of muscles and joints. Even if you use a simple view of the squat there is a lot going on – there is dori/plantar exion at the ankle, exion/extension of the knee and hip, while the core and back are required to stabilise both the spine and the piece of equipment being used.

Use the legend below to help choose the best exercise and tool for your desired training effect. • XXX = Very effective • X = Effective • N/A = Not applicable

What is functional training?

Why use functional equipment?

The term ‘functional training’ is becoming more widely used within the tness industry. However the term ‘functional’ often gets misused. Squatting on top of a t ball has often been communicated as functional training. Let’s get things straight… this is no more than a specic skill / circus trick. This is not an example of functional training as it has little carryover to movement patterns that are required for everyday activities and sports. The simple denition of functional training / tness is; training that engages the body to move more effectively as a synergistic unit. The purpose of functional training is to train the body as a whole structure – the way it’s designed to be used.

Diverse applications

Training isolation vs. movement patterns

Portability

There are times, such as during rehab, when it’s important to go back to the basics and isolate muscles. However to promote more effective movement and balanced training, there is more benet to performing exercises in functional movement patterns than isolation exercises. Take, for example, the leg extension versus a squat: The leg extension (leg/hip extension isolation): works your quadriceps hard in a manner that doesn’t apply to movement required for sports or day-to-day activities. The sandbag front squat (squatting movement pattern): engages quadriceps more powerfully, whilst training the body to more effectively integrate the hips and knees. In addition to the hips being more effectively engaged, all core and upper body muscles are forced to stabilise while holding the sandbag.

The functional equipment outlined in this workshop is very effective, due to its ability to manipulate force and maximise the potential of many traditional movements. The equipment used in this workshop is also very adaptable and can be used effectively across a variety of planes of motion, which are difcult to train with other equipment. There are almost limitless options available to you in implementing the outlined functional equipment into your training regime(s). Functional equipment builds functional strength throughout your whole body, and can help to improve resilience to injury.

The functional training equipment outlined in this workshop packs a serious punch. It has the ability to train someone to elite strength levels, whilst taking up very little space. Using functional equipment means you have the ability to train anywhere, anytime, any movement and at any intensity.

Who is functional equipment suitable for? The functional equipment outlined in this workshop is effectively used to improve acceleration and power amongst a wide range of sporting teams. The use of functional equipment is also becoming increasingly popular amongst mixed martial artists, due to the equipment’s adaptability throughout a range of unconventional movement patterns. Functional equipment is also suitable for use amongst the general population when specic attention is paid towards tempo and technique.

Put simply – training the body using exercises in functional movement patterns delivers: 1. A more effective training outcome (compared to regular gym / machine based training), with less exercises, in less time. 2. Teaches the body to move as a unit, which improves performance in real world activities and sports.



What are Aqua Bags?

What are wall and dead balls?

About ropes: Power Ropes

Climbing ropes

The Aqua Bag is a fun, easy to use, versatile and portable piece of equipment, making it perfect for home gyms, personal trainers and those who travel a lot.

Dead balls are rubber balls lled with iron sand. The exibility of the rubber outer combined with the iron sand means that the dead ball is readily deformed and doesn’t bounce easily – it’s like a cross between a medicine ball and a sandbag.

Power Ropes are a deceptively simple piece of training equipment. They are 15m long and are available in a range of styles.

Like Power Ropes, climbing ropes are also very simple in their design. Although simple, climbing ropes are a very effective piece of functional training equipment. Climbing ropes are generally made from a material called sisal and come in a range of different thicknesses and lengths.

As the name suggests, the Aqua Bag is lled with water. This means that when you lift the Aqua Bag the water moves, making the Aqua Bag unstable and deceptively difcult to control. The instability of the Aqua Bag forces all of your stabilising muscles, including core and rotator cuff, to work overtime. The design of the Aqua Bag also makes it great for performing movements such as Olympic lifts to develop explosive power, but it is much easier, safer and more comfortable to use for the average person.

Benets: Dead balls lend themselves to a range of unconventional movement patterns. This allows the user to strengthen and train the body to move more athletically.

Benets: For upper body endurance it is difcult to match Power Ropes for effectiveness. They are very unique in the way they train the body compared to other functional equipment. Ropes are best used in a series of wave patterns. The idea is to keep the ropes moving – once you slow down you lose momentum – making the exercise very mentally and physically challenging.

Benets In an Aqua Bag the water is always moving and it becomes unpredictable causing a chain reaction through your body that randomly stimulates different muscles to help stabilize the bag during each movement. Small changes in how you move the bag can result in drastic changes of force throughout your body.

This provides unique benets: • When used correctly (as demonstrated in this workshop) the Aqua Bag is a great injury prevention tool. • The unstable nature of the Aqua Bag helps strengthen your body in planes of movement that are not commonly stimulated with traditional resistance equipment. The Aqua Bag will therefore strengthen your weak links. • The Aqua Bag is a great tool to improve stability as it acts upon you rather than you upon it (meaning it reacts harmoniously to your movement).

The unique benets of using dead balls include: • Power and speed development, through unique exercises such as slams. • Cardiovascular and muscular endurance through all planes of movement. • Can be used to train the body to absorb force imposed by an external object more effectively. This is very effective for athletes engaging in team sports such as rugby, AFL, etc.

When implemented into an effective training regime, Power Ropes provide the following benets: • Power Ropes give you an intense upper body strength and endurance workout. • Power Ropes are easy to learn.

Benets: Climbing ropes are one of the best ways to improve upper body pulling and grip strength. They can be used in a range of different ways suitable for the beginner to the elite.

Other benets provided by climbing ropes are as follows: • Builds high levels of relative upper body pulling strength in a more unilateral fashion when compared to regular pull-ups.

• Builds very high levels of cardiovascular endurance.

• The unilateral nature if rope climbing places a higher amount of tension on the upper body pulling musculature, which makes climbing ropes very effective for improving tendon and ligament strength.

• They are an effective core strengthening and grip endurance tool. This is essential for mixed martial artists.

• Strengthens grip more completely compared to using pullup bars.

• Lower levels of eccentric contraction, which make Power Ropes a very effective tool to speed recovery from strength training.

• Movements can be progressed / regressed to suit beginners to elite athletes. Gymnasts have used climbing ropes for many years to boost upper body strength. The specic grip demands of ropes also provide signicant benet to Brazilian Jiu-jitsu martial artists.

• No impact and even beginners can pick up the motion quickly and get a fantastic workout in minutes.

• Unique range of movements and patterns can be implemented, providing unique training effects.

• You can use it on its own for conventional exercises, or in contrast with conventional exercises. Contrast training is a great way to develop multiple attributes (attributes such as strength, power and s tability).



How to apply functional equipment to specic movement patterns Lower body exercises This section outlines how the following key lower body movement patterns can be applied to various functional implements.

Squatting / knee-dominant movements Squatting movements are sometime referred to as ‘lower body push’ or ‘knee-dominant’ exercises. Squatting is a great movement for your whole body. Squats not only strengthen the legs and hip, they also effectively train the core and upper body in an isometric manner. During the squat the hip and knee changes angles at a similar rate. If you have the mobility this should result in the hips and knees being parallel, or the hips below the knees.

Deadlift / hip-dominant movements The deadlift can sometimes be referred to as a ‘lower body pull’ or ‘hip-dominate’ exercise. The deadlift is another fantastic exercise to engage the whole body. Teaching someone good lumbo-pelvic control and lift mechanics is a great skill for life and will help them avoid injures. A hipdominant exercise requires a larger range of motion at the hip compared to the knee and ankle.

Lunge movements The lunge is an excellent exercise that trains each leg in an independent manner. The lunge can also be referred to as a ‘unilateral’ exercise. Correct lunge technique combined with appropriate equipment selection will help address imbalances and build a functional lower body. The lunge is generally considered a knee-dominant exercise. However the demands will differ with each type and the step length. For example: • Shorter steps require more recruitment of the quadriceps • Longer steps require more recruitment of the hamstrings. • Other programming considerations: • A back lunge requires more recruitment of the glutes / muscles around the hip • A forward lunge requires more recruitment of the quads / muscles around the knee • A lateral lunge recruits more recruitment of the adductors + hamstrings / muscles around the knees + hips.



Squatting/knee-dominant movements Squatting movements are sometimes referred to as ‘lower body push’ or ‘knee-dominant’ exercises. Squatting is a great movement for your whole body. Squats not only strengthen the legs and hip, they also effectively train the core and upper body in an isometric manner. During the squat the hip and knee change angles at a similar rate. If you have the mobility this should result in the hips and knees being parallel, or the hips below the knees.

• Builds lower body and core strength • Overhead squat builds whole body mobility • Jump squats are a great power exercise

Muscle groups targeted • Quads • Glutes • Hamstrings • Calves

Squat + Variations Front squat

Purpose

• Core complex

Back squat

Jump squat

Setup • Find your optimal squat stance; you can squat down as low as you can, then shufe your feet around until both heels are on the oor. • Stand up with neutral spine and eyes forward. 1. Hold tool at the front of the body with elbows up – refer to image. 2. Place tool on the traps not on neck, extend the mid back to bring chest up – refer to image back squat. 3. Cradle the tool in your arms by exing your elbows. 4. Starting from the ground, pull the tool into your body and keep your chest up / proud like a lion. 5. Place tool over one shoulder and control it with your arms. 6. Lock out arms overhead and ensure the tool is under control at the top.

Execution Zercher

Shoulder squat

Overhead squat

• Inhale and begin the squat by hinging at the hips, pushing your butt back. • Continue to pull yourself down into a deep squat using your hip exors. • Make sure you keep your chest up and eyes forward at all times to maintain good posture throughout the movement. • Stand back up, pushing through your heels and exhale through the top part of the upwards movement. • Drive hard through your heels as you stand up, coming on to your toes and leaving the ground.

Teaching points • Only go through a range of motion that is comfortable for you. • Make sure that your knees track in line with your toes throughout the movement. • Really push through the heels on the way up to activate glutes and quads.

Common mistakes / corrections • Flexing through the spine. To correct this, cue to keep the chest forward and imagine a broomstick along the length of the spine. • Knees bowing in. To correct this, cue to push the knees out in line with the toes (if this doesn’t help, glute and VMO activation exercises may be required before squatting). Exercises / tools

Aqua Bag / sandbag

Front squat

XXX

XXX

Back squat

XXX

Jump squat

XXX

Zercher squat

XXX

Dead squat

Slosh Ball

Wall / dead ball XXX

• Coming up onto the toes. To correct this, ensure you have found the optimal foot position and cue to keep the weight in the heels.

N/A

N/A

• Other variations

X

X

• Single leg squat

XXX

XXX

XXX

X

Shouldered squat

XXX

X

X

Overhead

XXX

X

X

• Zercher squat throws

Progression • Jump squat: Good squat strength and perfect technique must be established. • Overhead squat: Good squat strength, good overhead strength mobility and prefect technique must be established.

10 | Functional equipment essentials – Workshop manual


Deadlift/hip-dominant movements

Purpose • To build posterior chain strength, including the hips and back. • To train the deadlift movement in a way that is technically easier than using a bar • Single legged deadlifts help promote hip stability • Good Morning and Rumanian deadlifts help improve hamstring exibility

The deadlift can sometimes be referred to as a ‘lower body pull’ or ‘hip dominant’ exercise. The deadlift is another fantastic exercise to engage the whole body. Teaching someone good lumbo-pelvic control and lift mechanics is a great skill for life and will help them avoid injures. A hip-dominant exercise requires a larger range of motion at the hip compared to the knee and ankle.

Muscle groups targeted • Hamstrings • Quadriceps

Deadlift + Variations

• Adductors

Deadlift

Romanian deadlift

Sumo squat

• Glutes • Lower back • Core complex

Setup • For #’s 1, 2, 4 and 5: Stand with feet roughly shoulder-width, with the tool over or between your feet. • For #’s 2 and 5: the movement starts from standing. • Look forward, push your butt back, bend your knees and ensure thoracic and lumbar spine are neutral. • For # 5: Place the tool on your middle traps.

Execution Good morning

Back throws

One leg Deadlift

• For #’s 1,3,4 and 6: Take a deep breath into your abdomen, tighten the core complex to pressurize your abdomen and support your spine. • Begin by pulling with your chest. Drive your chest towards the roof. • Drive with the hips and stand up, exhaling through the last part of the upward movement. • Lock legs and hips, squeezing your glutes. • Inhale and lower the tool to the start position, exhale at the bottom then inhale and reset. • For #’s 2, and 5: Hinge at the hips and soften the knees, keeping a neutral spine until your torso is close to parallel to the oor • For #’s 2, 5 and 6: Ensure shins are as vertical as possible. Soften the knee of the stabilising leg, keeping the shin as vertical as possible. • For # 6: Push your hip backwards in a hinging action, whilst pushing the non-working leg back behind you. Visualise you’re pushing your toe backwards like a ballerina. • For # 6: Aim to position your body in a straight line - from head to heel. Continue to push your foot backwards until your body is parallel the oor. If this range cannot be established; hamstring + hip mobility needs to me addressed. •

Teaching points Exercise variations / tools

Aqua Bag / sandbag

Conventional

XXX

Slosh Ball X

Wall / dead ball X

Rumanian

XXX

XXX

XXX

Sumo

XXX

XXX

XXX

Good Morning

XXX

N/A

N/A

Back throws

N/A

N/A

XXX

One-legged deadlift

XXX

X

XXX

• Imagine you are trying to push the ground away with your feet when you stand up. • Twist the band to increase resistance.

Common mistakes / corrections • Flexing through the spine. To correct this, imagine a broomstick along the length of the spine. • Extending the knees rst and then the hips. Cue to pull with the chest and drive through the hips.

Progression Should be able to perform the exercise with perfect technique before adding external load.



Lunge movements

Purpose • Builds unilateral lower body strength, whilst minimizing tension on the spine in the deepest position of the lunge.

The lunge is an excellent exercise that trains each leg in an independent manner. The lunge can also be referred to as a ‘unilateral exercise’. Correct lunge technique combined with appropriate equipment selection will help address imbalances and build a functional lower body. The lunge is generally considered a knee-dominant exercise. However the demands will differ with each type and the step length. For example, shorter steps require more recruitment of the quadriceps compared with longer steps that require more recruitment of the hamstrings. Other things to consider when programming are that a back lunge requires more glute recruitment than a forwards lunge, and the lateral lunge recruits more adductors.

• Helps to even out strength imbalances.

Muscle groups targeted • Glutes • Quads • Hamstrings • Calves

Deadlift + Variations

• Adductors

Split lunge

Back lunge

Side lunge

• Abductors • Core complex

Setup • 1- Step back lunge distance and bring hip in the middle • 2-6- Stand up with feet shoulder-width apart, neutral spine and eyes forward. • Lock out the tool overhead. • Refer to photos

Execution • Inhale deeply to pressurize your diaphragm. • Step forward/backwards/sideways in a controlled manner.

Forward lunge

Walk lunge

Overhead lunge

• As you step, push the hip backwards whilst bending the knee to descend into the lunge. • Throughout the lunge, ensure the spine is kept in neutral alignment and weight is distributed over the heel and mid-foot. • Stand up by driving the heel into the ground, whilst engaging the glutes and gripping the oor with your toes.

Teaching points • Focus on a point on the horizon if balance is an issue. • To further improve stability, step slightly to the side as you step. This will widen your base of support. • A shorter back step will have a greater quad focus. A longer step back will have a greater emphasis on the hips. • Emphasize driving the front leg into the ground during the concentric phase of the movement. The front leg should be the prime mover. • During the lunge, the torso should predominantly move in an up and down pattern, similar to a split squat.

Common mistakes / corrections Variations/tool

Aqua Bag / sandbag

Split

XXX

XXX

X

Back

XXX

XXX

X

Side

XXX

XXX

X

Forward

XXX

XXX

X

Walking

XXX

XXX

X

Overhead

XXX

X

X


Slosh Ball

Wall / dead ball

• Allowing the torso to laterally tilt, losing abdominal tension and correct spinal alignment: To correct this, ensure the diaphragm is pressurized with air. • Using the back foot too much to engage the movement: Correct this by cueing to drive the heel into the ground, whilst engaging the glutes and gripping the oor with your toes.

Progression Client must have good lunge technique before performing walking and overhead lunge. Good overhead strength is need before performing overhead variations.


Upper body exercises The following section outlines how the following key upper body movement patterns can be applied to various functional implements. Balanced program design for a given training session would involve an even balance of pushing and pulling movements. It is recommended that the pulling and pushing movements are in the same plane (e.g. horizontal pushing works with horizontal pulling). This will ensure muscles around the shoulder remain balanced, helping to prevent future injury. In the case where the client is over/under developed in a particular movement, the ratio of 2:1 in exercise programming is an effective method to address imbalances.

Progression 1 Scoop and Stomp

Vertical + horizontal pulling movements Upper body pulling exercises involve movement of the object towards your body. Upper body pulling exercises can be broken down into vertical or horizontal pulling movement patterns. The upright row or a chin-up are examples of vertical pulling exercises. An example of a horizontal pulling movement is a bent over row.

Full body pulling movements Full body pulling movements generally involve upper body pulling and hip dominant exercises working together as a combined unit, and deliver many powerful training benets. Full body pulling exercises can be made to ess entially train the whole body when a full body pressing movement is added. A great example of this is a clean and jerk. Full body pulling exercises provide unique benets such as increased power output for pulling and jumping, increased demands on the core and increased neuromuscular and cardiovascular demands. These are great for mixed martial artists, and other athletes who require a mix of power and endurance. They should be only used after basic strength and coordination through hip-dominant and vertical/horizontal pulling movements are developed.

Vertical + horizontal pressing movements Upper body pressing exercises involve movement of the object away from your body. Upper body pressing exercises can be broken down into vertical or horizontal pressing movement patterns. Examples of vertical pressing exercises are the overhead press or shoulder press. A push-up is an example of a horizontal pressing movement.

Full body pressing movements Full body pressing movements generally involve upper body pressing and knee-dominant exercises working together as a combined unit, and deliver many powerful training benets. You may choose to use them for their increased power output, increased demands on the core or for their time saving effect, due to training a large amount of musculature with one exercise. They should only be implemented after full range and correct technique is developed with both pressing and knee-dominant movements.

Vertical pulling movements Upper body pulling exercises involve movement of the object towards your body. Vertical pulling exercises such as rope climbing strengthens all muscles involved in elbow exion, shoulder extension, scapular retraction and core stabilisation. An alternative take on a vertical pulling exercise is the wall / dead ball slam.

Rope climbing progressions Climbing ropes are one of the best ways to improve upper body pulling and grip strength; however few can naturally climb a rope competently. To progress a beginner to climbing a rope more competently a series of progressions (outlined below) are necessary.

Purpose • To build condence when working with the unstable nature of climbing ropes. • To allow a beginner to build base-level strength and neural adaptation for more advanced rope-climbing exercises.

Muscle groups targeted • All muscles involved in elbow exion, shoulder extension, scapular retraction and core stabilisation.

Setup • Place a sturdy box or chair (approximately knee-height) beside the rope. • Sit on the box / chair with the right side of the rope hanging next to the outside of your left foot. • Grab the rope with both hands at approximately eye level. • Lift your left foot off the ground, whilst still sitting on the box / chair.

Execution • Scoop your right foot under your left foot and pinch your feet together, jamming the rope. o

Your left foot should be standing on the rope, which should now be in the shape of a ‘U.’ This will anchor you to the rope, allowing it to take some of the load of your body.

2. Release the rope from your feet. Using your abdominals, bring your knees up to your chest. Re-secure your feet on the rope by following step #1. 3. Stand up with your legs, and re-reach as high as possible with your arms. 4. Repeat the inch-worm process until the top of the rope has been reached. 5. Loosen the grip of your feet on the rope when coming down. Support your weight evenly between your feet and hands, slide your feet down and place hand-over-hand on the way down.

Teaching points • Ensure you keep your scapular / shoulder blades engaged throughout the entire rope climb, as climbing places great tension on the musculature revolving around the shoulder. • To avoid potential strain to the bicep tendon, ensure a slight bend is always kept in the elbow. • Count every pull up the rope as one rep and progress only when correct technique can be exhibited for a minimum of 5-8 repetitions.

Common mistakes / corrections • Allowing your body to pull away from the rope. o

To correct this pull your chest close to the rope at all times, and prevent yourself from leaning back.

1. Grip the rope tightly and stand. o


You should now be off the ground with most of your weight being supported by your left foot. The right foot pinching the rope holds it in place.


Progression 2

Progression 3

Crimping

Purpose

Upper body only

2. Grip the rope tightly and stand. o

• To progress upper body strength levels so that the upper body-only climbing progression may be attained. • To allow an intermediate to build strength, skill and neural adaptation for more advanced rope-climbing exercises.

Muscle groups targeted • All muscles involved in elbow exion, shoulder extension, scapular retraction and core stabilisation. • Adductors are involved to varying degrees when crimping the rope.

Setup • Place a sturdy box or chair (approximately knee-height) beside the rope. • Sit on the box / chair with the rope hanging between the knees. • Grab the rope with both hands at approximately eye level. • Lift both feet off the ground, whilst still sitting on the box / chair.

Execution 1. Pinch your feet together crimping the rope. o

o

One foot should be higher than the other allowing you to effectively crimp the rope. It should resemble an ‘S.’ This will anchor you to the rope, allowing it to take some of the load of your body. As your upper body strength levels improve, crimp the rope with your feet less tightly.


You should now be off the ground with most of your weight being supported by your left foot. The right foot pinching the rope holds it in place.

3. Release the rope from your feet. Using your abdominals, bring your knees up to your chest. Re-secure your feet on the rope by following step #1. 4. Stand up with your legs, and re-reach as high as possible with your arms. 5. Repeat the inch-worm process until the top of the rope has been reached. 6. Loosen the grip of your feet on the rope when coming down. Support your weight evenly between your feet and hands, slide your feet down and place hand-over-hand on the way down.




Purpose Builds upper body tendon, ligament and muscular strength levels through a vertical pulling plane. • Simultaneously strengthens three major components of grip – pinch, nger and crush grip.

3. Pull your left hand to meet you right. 4. Repeat steps #1-3. 5. When coming down the rope, support your weight evenly between your feet and hands, slide your feet down and place hand-over-hand on the way down. o

Muscle groups targeted • All muscles involved in elbow exion, shoulder extension, scapular retraction and core stabilisation.

Setup • Grab the rope with both hands at approximately eye level. • Grip the rope tightly. • Lift both feet off the ground.

Execution 1. Pull your whole body up (as you would with a pull-up) powerfully with both arms. o

If this is too difcult, powerfully drive your knees towards your chest as you pull. This is called a kipping action and will periodically lighten the load of your upper body. Kip less powerfully as your pulling strength levels improve.

As your strength improves apply less tension on the rope with your feet and legs until you are descending one arm at a time.




2. As your head passes your hands, reach your right hand higher up the rope and re-grip.


Progression 4:

Wall / Dead Ball Slam

L-sit climb Execution • Pull your whole body up (as you would with a pull-up), powerfully with both arms. o

If maintaining the ‘L’ position is too difcult: bend your knees until strength levels progress.

1. As your head passes your hands, reach your right hand higher up the rope and re-grip. 2. Pull your left hand to meet you right. 3. Repeat steps #1-3. 4. When coming down the rope. Support your weight evenly between your feet and hands, slide your feet down and place hand-over-hand on the way down. o

o

As your strength improves apply less tension on the rope with your feet and legs until you are descending one arm at a time. If you become very advanced, lower yourself down the rope with arms only while maintaining the L-sit position.

Teaching points • Ensure you keep your scapular / shoulder blades engaged throughout the entire rope climb, as climbing places great tension on the musculature revolving around the shoulder.

Purpose • Builds upper body tendon, ligament and muscular strength levels through a vertical pulling plane. • Simultaneously strengthens three major components of grip – pinch, nger and crush grip. • Builds hip and abdominal strength through the anterior plane. • Promotes active / dynamic exibility of the posterior muscles of the legs and hips.

• To avoid potential strain to the bicep tendon, ensure a slight bend is always kept in the elbow. • Count every pull up the rope as one rep and progress only when correct technique can be exhibited for a minimum of 5-8 repetitions. • Work up to at least 20 straight leg raises with sound technique before attempting this progression.


Muscle groups targeted • All muscles involved in elbow exion, shoulder extension, scapular retraction, core stabilisation and hip exion.

• Not maintaining a full L-sit position. o

Setup • Grab the rope with both hands at approximately eye level. • Grip the rope tightly. • Lift both feet off the ground. • Lift your legs out straight in front of your body, so it forms the shape of an ‘L’.

To correct this, pull your chest close to the rope at all times, and prevent yourself from leaning back.

To correct this, perform myofacial release on calves, hamstrings and glutes with rollers, and stick work to ease improve dynamic exibility. Static hamstring / calf stretching will also be benecial to maintain the L-sit position.

Purpose • To build power and endurance through a vertical pulling action • To speed recovery from heavy vertical pulling movements

Muscle groups targeted • All muscles of the arms • All muscles of the back • Muscles of the torso involved in abdominal exion

Setup • Place hands on the side of the ball and squeeze to hold in place. • Have feet roughly shoulder-width apart. • Pull ball into chest and raise overhead, so that arms are straight. • Ensure your spine is neutral.

Execution 1. Inhale deeply to pressurize your abdomen. 2. Engage your abdominals. 3. Pull hands down in front of your body, whilst slightly bending your knees. 4. Release the ball into the ground. 5. Retrieve the ball from the ground, using a deadlifting movement (refer to deadlift). • Repeat from setup to step #5. • Continue exercise in accordance with your desired training program outcome.

Teaching points • Keep your shoulder blades and core complex engaged throughout the movement. • Inhale as the ball goes overhead; exhale powerfully as you slam it. • Keep your torso upright throughout the movement.

Common mistakes / corrections • Rounding at thoracic spine during slam. To correct this ensure hips hinge backward as opposed to back bending forward.



Horizontal pulling movements

Purpose • To work the muscles of the upper back and shoulders while holding a static position with the rest of the body that increases the demands on the core and legs. • The bent-over row position will also provide a loaded stretch for the hamstrings.

Muscle groups targeted

Upper body pulling exercises involve movement of the object towards your body. Horizontal pulling exercises such as bent-over rows strengthen all muscles involved in elbow exion, shoulder extension, scapular retraction, core stabilisation and hip extension. Horizontal pulling exercises are very effective to correct postural imbalances caused by excessive sitting.

• Rhomboids • Lats • Mid traps

Bent-over Row

• Rear deltoid

Bent over row

• Core complex

Crunch grip row

Setup • Hinge at the hips, soften the knees and bend forward to get your torso as close to parallel to the oor as you can. • Ensure shins are as vertical as possible. • Ensure your spine is neutral and look down on about a 45 degree angle. 1. Grip the tool by its handles 2. Place hands ether side of the tool and squeeze them together 3. Place hands under each other • Adjust the handle of the Aqua Bag or grip the center of the sandbag

Underhand grip row

Execution

One arm grip row

• Inhale and row the band back towards your lower ribs • Focus on squeezing the shoulder blades together while keeping the shoulder down • Pause for a moment at the end of the movement • Bring the tool back to the start position in a controlled manner.

Teaching points • Keep core and legs tense to stabilize. • Ensure the scapula moves through a full range of motion (without twisting the torso or losing neutral spine). • To increase the resistance, hold the band further down.

Common mistakes / corrections Tool / exercise

Aqua Bag / sandbag

Bent-over row

XXX

Slosh Ball N/A

Wall / dead ball N/A

Crunch grip row

N/A

X

XXX

Underhand grip row

XXX

X

X

One arm row

XXX

N/A

N/A

• Flexing through the spine. To correct this, cue to imagine a broomstick along the length of the spine. You can also try cueing to push the butt back and arch the back. • Shrugging the shoulders. To correct this, cue to keep the shoulders packed down or sucked into their sockets. • Shins break straight alignment. To correct this, cue to push hips back, whilst keeping shins perpendicular to the ground. The knees should have a slight bend.

Progressions Should have good Romanian deadlift form before performing this exercise.



Progression 1 Two arm rope rowing

Purpose

Progression 2 Single arm rope rowing

Purpose

• Builds upper body pulling and grip strength through a horizontal range of motion.

• Builds unilateral upper body pulling and grip strength through a horizontal range of motion.

• Strengthens the hips and erectors in an isometric fashion.

• Strengthens the hips and erectors in an isometric fashion.

• Simultaneously strengthens three major components of grip – pinch, nger and crush grip.

• Simultaneously strengthens three major components of grip – pinch, nger and crush grip.

• To build baseline strength for more advanced rope-pulling progressions.

• To build baseline strength for more advanced rope-pulling progressions.

• To offset postural imbalances caused by excessive sitting.

Muscle groups targeted • All muscles involved in elbow exion, shoulder extension, scapular retraction, core stabilisation and hip extension.

Setup

• To offset postural imbalances caused by excessive sitting.

Muscle groups targeted • All muscles involved in elbow exion, shoulder extension, scapular retraction, core stabilisation and hip extension.

Setup

• Sit on the ground with hips approximately arm length behind the rope.

• Sit on the ground with hips approximately arm-length behind the rope.

• Reach arms above your head and fully extend your elbows. Aim to get your biceps to your ears.

• Spread your feet so they are just wider than shoulder-width apart.

• Grip the rope tightly.

• Reach one arm (start with your non-dominant side) above your head and fully extend your elbows. Aim to get your biceps to your ears.

• Elevate hips by pushing your feet into the ground. • Your body should be almost horizontal to the ground, with hands on the rope and heels of your feet on the ground. Your head, shoulders, hips, knees and feet should all be in alignment.

Execution 1. Pull your chest up powerfully to your hands, whilst keeping your body tight and straight. • If this is too difcult, bend your knees and place your feet at on the ground. Keep your glutes engaged to ensure your hips remain elevated. 2. When your chest touches your hands, lower your body to the starting position under control. 3. 3Repeat steps #1-2, for the rep range appropriate for your desired training effect.

• Grip the rope tightly. • Elevate hips by pushing your feet into the ground. • Your body should be almost horizontal to the ground, with hands on the rope and heels of your feet on the ground. Your head, shoulders, hips, knees and feet should all be in alignment.

Execution 1. Pull your chest up powerfully to your hands, whilst keeping your body tight and straight. • If this is too difcult, bend your knees and place your feet at on the ground. Keep your glutes engaged to ensure your hips remain elevated. 2. When your chest touches your hands, lower your body to the starting position under control.

Teaching points • Ensure you keep your scapular / shoulder blades engaged throughout the entire rope row. • Progress only when correct technique can be exhibited for a minimum of 5-8+ repetitions.

Common mistakes / corrections • Hips dropping out of alignment at any time during the movement. o

To correct this, use a broomstick placed along the spine to encourage straight alignment.

3. Repeat steps #1-2 for the rep range appropriate for your desired training effect, then complete on your dominant side – matching the reps you set in your non-dominant side.

Teaching points • Ensure you keep your scapular / shoulder blades engaged throughout the entire rope row. • To further mobilize the scapular, an archer action can be performed. • Progress only when correct technique can be exhibited for a minimum of 5-8+ repetitions.

Common mistakes / corrections • Hips dropping out of alignment at any time during the movement o


To correct this, use a broomstick placed along the spine to encourage straight alignment.


Full body pulling movements Full body pulling movements generally involve upper body pulling and hip-dominant exercises working together as a combined unit, and deliver many powerful training benets. Full body pulling exercises can be made to essentially train the whole body when a full body pressing movement is added. A great example of this is a clean and jerk. Full body pulling exercises provide unique benets such as increased power output for pulling and jumping, increased demands on the core and increased neuromuscular and cardiovascular demands. These are great for mixed martial artists, and other athletes who require a mix of power and endurance. They should be only be used after basic strength and coordination through hip-dominant and vertical/horizontal pulling movements is developed.

Clean Snatch

Hang

Swing

Clean Clean

Hang Clean

Shouldering Exercises / Tool

Aqua bag/ sand bag

Snatch

XXX

X

X

Hang

XXX

X

X

Swing

XXX

N/A

X

Purpose • To build posterior chain strength, including the hips and back Exercises / Tool

Aqua bag/ sand bag

Power

XXX

Slosh ball X

Wall/ dead ball X

• Integrate upper and lower body strength


Hang

XXX

X

X

• Hamstrings

Shouldering

XXX

XXX

X

• Glutes

Purpose • To build posterior chain strength, including the hips and back

Muscle groups targeted • Hamstrings • Traps • Glutes • Lower back • Core complex • Elbow exors

Setup

• Bring the tool to knee-height, keep arm straight and explode hips through. • Drive with the hips and stand up, exhaling through the last part of the upward movement. • Lock legs and hips, squeezing your glutes. • Keep the tool close to your body. • Roll arm under and catch with elbows up.

Teaching points • Imagine you are trying to push the ground away with your feet when you explode up

Common mistakes / corrections

• Stand with both feet in the shoulder width position.

• Flexing through the spine. To correct this; imagine a broomstick along the length of the spine.

• Arms straight.

• Bend elbow too early.

• 1,3: Place tool on or between your feet.

• Extending the knees rst and then the hips. Cue to pull with the chest and drive through the hips.

• 2: Hinge at the hips to lower tool with straight arms to knee-height. • Look forward, push your butt back, bend your knees and ensure thoracic and lumbar spine are neutral.

Execution

Slosh ball

Wall/ dead ball

Execution • Take a deep breath into your abdomen, tighten the core complex to pressurize your abdomen and support your spine. • Begin by pulling with your chest. • Bring the tool to knee-height keep arm straight and explode hips through.

• Traps

• Drive with the hips and stand up, exhaling through the last part of the upward movement.

• Lower back

• Lock legs and hips, squeezing your glutes.

• Core complex

• Keep the tool close to your body.

• Shoulders • Elbow exors

Setup 1. Stand both feet at the shoulder width. 2.Straight arms at the bottom.

• Lock out arms overhead.

Teaching points • Imagine you are trying to push the ground away with your feet when you explode up.


3.Place tool on or between your feet

• Flexing through the spine. To correct this; imagine a broomstick along the length of the spine.

4.Hinge at the hips to lower tool with straight arms to kneeheight

• Bend elbow too early.

5. Look forward, push your butt back, bend your knees and ensure thoracic and lumbar spine are neutral

• Extending the knees rst and then the hips. Cue to pull with the chest and drive through the hips.

Progression • Before performing the snatch the client should be able to clean and overhead squat with good technique.

Progression • Before performing the clean the client should be able to Romanian deadlift, upright row and front squat with good technique.

• Take a deep breath into your abdomen, tighten the core complex to pressurize your abdomen and support your spine. • Begin by pulling with your chest.



Vertical pressing movements

Upward/Downwards Woodchop Upward woodchop

Throw

Upper body pressing exercises involve movement of the object away from your body. Examples of vertical pressing exercises are the overhead press or shoulder-to-shoulder press. When executed, full range-of-motion vertical pressing movements effectively strengthen all muscles involving the shoulder, whilst teaching stabilisation of the rotator cuff.

Overhead Press Overhead press

Upward/downwards (rainbow)

Shoulder-to-shoulder press

One Arm Press

Lunge side swing

Exercises / Tool

Aqua bag/ sand bag

Upward woodchop

X

X

XXX

Throw

N/A

N/A

XXX

Upward/Down wards (rainbow)

XXX

X

XXX

Lunge side swing

X

X

X

Purpose

Slosh ball

Wall/ dead ball

Execution

• Integrates hips, core complex and shoulder girdle to generate and resist rotational force in a diagonal pattern.

1.1,2,3: Squat down moving the tool to the outside of your knee.

• Improves the ability to transfer force from the ground up.

2. 4: Reverse lunge back moving the tool to the outside of your knee.

• This movement is well suited toward athletes who require rotational power.

Muscle groups targeted • Lower traps posterior deltoid

3. Exhale as you twist through the hips and pull the tool upwards diagonally across your body, keeping your arms extended throughout the movement.

• Traps

4.As you twist through your hips and core power the movement, be careful to keep a neutral spinal position.

• Core complex – obliques / QL

5. Bring the tool back down to the start position.

• Hip complex

6.Drive hard and release the ball.

• Rhomboids

7. Squat down place the tool to the outside of your knee on the opposite side.

• Lats • Glutes

Setup • Stand with feet together and tool at the front of the body


8. Drive hard and power the bag in the air, changing leg so the bag comes to the opposite side.

Teaching points • Think about being quick and powerful as you “chop”.

Exercises / Tool

Aqua bag/ sand bag

Press

X

XXX

Shoulder to shoulder press

XXX

X

XXX

One arm press

X

X

XXX

Purpose • Bilateral resistance exercise to improve strength across all upper body muscles, through the vertical pushing plane.

Muscle groups targeted • Deltoids • Triceps • Pecs • Core

Slosh ball

Wall/ dead ball XXX

Teaching points • Keep legs, glutes and core tight. • Inhale deeply into the diaphragm before pressing, and then exhale when arms are locked out overhead. Inhale once again as you return the band to the start position under control.

Common mistakes / corrections • Not locking out the arms. Push up as far as possible. • Over extending the lower back during the press.

Setup • Stand both feet shoulder-width apart. • 1,3: The tool should be chest-height. • 2: Rest tool on the shoulder.

Execution • Breathe in and pre-tense the core and glutes. • Press both arms out directly overhead into lockout. • Hold lockout for a second. • Return to the start position using a controlled tempo. • 2: Return to the start position on the opposite side.


Horizontal pressing movements:

Purpose

Upper body pressing exercises involve movement of the object away from your body. Examples of vertical pressing exercises are oor presses and shoulder weighted push-ups. Horizontal pressing movements like the weighted push-ups effectively teach horizontal pushing whilst stabilising the whole body.


• Bilateral chest resistance exercise designed to improve upper body and core strength through the horizontal pushing action, whilst stabilizing all muscles of the shoulder, core complex and hip. • This movement teaches the person to build whole body tension. • A great variant to add resistance to regular push-ups.

• Pecs • Anterior deltoid

Horizontal Pressing Variations Elevated push-up

• Triceps

Weighted push-up

Floor press

• Core complex (all muscles that are not the arms and legs)

Setup • 1,2- Correct push-up position is where head, shoulders, hips and knees are in alignment. Use a broomstick to check this. • 2- Place hands on the bag. • 3,4,5- Lay on the back with chest up shoulder blades down and back. • 4 – Roll onto side and grip the tool with both arm and return.

Execution Shoulder-to-shoulder oor press

Floor ies

• 1,2 –Inhale deeply into the diaphragm and engage quads, glutes and abdominal muscles to achieve correct alignment and assist in building whole body tension. • 1,2- Squeeze shoulder blades and lats, then bend elbows to lower the whole body as a connected unit. • 1,2 –Ensure elbows are pulled into the torso throughout the entire movement. • 1,2 – Squeeze quads, glutes, shoulder blades and abdominal muscles and extend the elbows, until you return to the starting position. • 3,4- Press the tool in a slight arch and lock arm out • 5 – Keep both arms straight and slowly horizontally abduct one arm as the other adducts to stabilise.

Teaching points Variations/ Tool

Aqua bag/ sand bag

Slosh ball

Wall/ dead ball

Elevated Push up

X

XXX

XXX

Weighted push up

XXX

N/A

N/A

Floor press

XXX

XXX

XXX

• Not locking out the arms. Cue to push out as far as possible.

Shoulder to shoulder oor pres

XXX

XX

XXX

• Elbows aring out to the sides and disconnect from the torso. Cue to keep elbows tucked into the ribcage.

Floor ies

XXX

N/A

N/A

• Chest rising before the hips indicating a disconnected upper body with the muscles of the core complex.

• Focus on connecting the core, hip and shoulder complex as a unit whilst pushing through the chest and triceps.


• Head dropping during the concentric phase of the movement. Use a broomstick to ensure correct alignment. • Not correctly pressurizing through the abdomen to create total body tension. Cue to inhale deeply into your abdomen as you lower down into the rep.

Progressions Weighted push-ups should only be performed if the person can competently complete at least 15 full push-ups.



Full Body Pressing Movements

The Jerk Push Press

Jerk

Push press throw

Full body pressing movements generally involve upper body pressing and knee dominant exercises working together as a combined unit, and deliver many powerful training benets. You may choose to use them for their increased power output, increased demands on the core or for their time saving effect, due to training a large amount of musculature with one exercise. They should only be implemented after full range and correct technique is developed with both pressing and knee dominant movements.

Thrusters Thrusters

Squat throw

Shoulder to Shoulder

Exercise / Tool

Aqua bag/ sand bag

Push press

XXX

Slosh ball XXX

Wall/ dead ball XXX

Jerk

XXX

X

X

Push press throw

X

N/A

XXX

Purpose • Integrating upper and lower body to work as a singular unit. • Developing jumping and upper body pushing power

Reverse lunge press

Muscle groups targeted • Shoulders • Upper back • Lower back • Glutes • Quads

Setup Exercise / Tool

Aqua bag/ sand bag

Thrusters

XXX

XXX

XXX

Squat throw

X

N/A

XXX

Shoulder to shoulder

XXX

X

X

Reverse Lunge press

XXX

X

XXX

Purpose • Integrating upper and lower body to work as a singular unit. • Developing squatting and upper body pushing power.

Muscle groups targeted • Shoulders

• Lower back

• Upper back

• Glutes

• Quads

Setup • Stand with feet at a suitable distance for a deep squat. • 1, 2: Have the tool at the front of your body. • Have the tool resting on your shoulder.

Execution 1. Squat down as deep as possible keeping heels on the ground. 2. Extend and stand up, pushing the tool overhead powerfully and locking out arms. 3. Bring the tool back down to chest height and return to the deep squat position.


Slosh ball

Wall/ dead ball

4. Move the tool around the head. Once your reach the top, lower the bag to the opposite shoulder. 5. Step back into the reverse lunge, drive your front leg hard and stand up, squeezing the glutes and core, whilst pressing overhead.

Teaching points • This should be an explosive movement. • Use the leg drive to power the press.

Common mistakes / corrections • Coming up onto the heels in the squat position. Remind to drive through the heels and possibly adjust foot position. • Not locking out the arms. Remind to straighten elbows and reach up as high as possible.

• Stand with feet at a suitable distance for a deep squat. • Have the tool at the front of your body.

Execution 1. Perform a ¼ squat, keeping heels on the ground. 2. Extend stand up pushing the tool overhead powerfully and locking out arms. 3. Extend lower body then drop under the tool, locking out arms, then stand up. 4. Bring the tool back down to chest height and return to the ¼ squat position. 5. Dip into a ¼ squat jump and throw the ball into the air.

Teaching points • This should be an explosive movement.

Common mistakes / corrections • Not locking out the arms. Remind to straighten elbows and reach up as high as possible. • Poor timing of the drop under during the jerk. Practice dropping under the weight.

Progressions Client must be able to perform a thruster and push press with perfect form.

• Allowing the torso to laterally tilt, losing abdominal tension and correct spinal alignment.

Progression Client must be able to press and squat / lunge with perfect technique before performing this movement.


Purpose

The Turkish Get-Up (T.G.U)

• Integrating upper and lower body to work as a singular unit

½ TGU (shouldered)

Muscle groups targeted • Core complex • Hip complex • Shoulder complex

Setup • #’s 1+2: Pull the tool on to your shoulder / the same side knee should be bent up • # 3: Lock out arm and have the same side knee bent • # 4: Lock both arms out holding the tool, abduct the hips pressing heels into the ground

Execution • #’s 1-3: Pretension core by inhaling deep into your abdomen and drive foot into the ground rolling on to y our elbow

Shouldered TGU

• Extend elbow and bridge up off the hand extending the hips • Bring the leg on the same side of the tool under your hip • Move into a lunge position and stand up • Come down by reversing process • When you place your slide out to the side rather than coming on to your elbow • # 4: Sit up reaching arm to the sky, and slowing control the weight back to the ground

Teaching points 1. Assume the Foetal Position: Lie on your non-dominant side with knees bent, with the implement facing your shoulder. 2. Hug the implement to your chest, with your non-dominant side rst. 3. Roll onto your back.

Sit up get up

4. Whilst on your back, tuck your leg on the implement side, bringing your heal close to your butt and extend y our free hand out to the side to brace against the oor. Extend your other leg straight. 5. Drive your foot (on the weighted side) and elbow into the ground, whilst rolling onto the opposite hand. 6. Keep the object pulled in close to your torso/shoulder during the following steps. 7. With your dominant hand planted rmly on the ground, drive your tucked foot into the ground once again and lift your hips off the ground. You should now be in the POWER POSITION; your body should be relatively straight, supported by your feet & un-weighted hand (3 points of stability). 8. Swoop the foot of your straight leg, so it is behind you and your knee is positioned under your hips. Your un-weighted hand, planted knee & opposite foot should form a relatively straight line, as pictured. 9. Push off your hand and straighten your torso. You should now be in a lunge position, with both knees bent at right angles. 10. 1Stand up!

TGU

11. Reverse the movement by performing a rear lunge. 12. Reach back with your free hand to nd the ground behind you, shift your weight onto that arm and swoop the leg forward. 13. Plant your butt and slide your free hand behind you to lower your torso in a controlled manner to the ground. 14. Repeat steps 7-15 up to 5 times on the same side. 15. Lower the implement under control, return to the foetal position & repeat for the same amount of reps on the other side. Do not pass the implement over your head/torso when swapping sides!

Common mistakes / corrections Variations

Aqua bag/ sand bag

1 ½ TGU (shouldered)

XXX

X

X

2 Shouldered TGU

XXX

X

X

3 TGU

XXX

X

XXX

4 Sit up get up

XXX

XXX

X


Slosh ball

Wall/ dead ball

• #’s 1+2: Not coming on to your knee • # 4: Not keeping arms vertical

Progressions • Must be able to perform the TGU with no weight, illustrating full range of movement and correct alignment in all positions, before adding weight.


Full body exercises

Wood Chop Throw

Twisting movements are often the missing link in most people’s training programs. Twisting movements integrate all muscles in the body to work in a synergistic manner. They require the muscles that involve hips, spine and shoulders to work together and engage in the correct sequence. Programming twisting movements effectively can take your training programs to new levels, particularly for specic sporting applications.

Half Moon Slam

Purpose: • To build full body rotational power. • To generate force from the ground in an upwards direction, transferring it in a rotational plane. • To connect the muscles involving the hips, spine and shoulders to work together and engage in the correct sequence.

Muscle groups targeted: Purpose: • To build full body rotational power. • To generate force from the ground in an upwards direction, transferring it in a rotational plane. • To connect the muscles involving the hips, spine and shoulders to work together and engage in the correct sequence.

Muscle Groups Targeted: • All muscles revolving around the hips, spine and shoulders. • Focus on glutes, trunk and shoulder girdle musculature.

Setup:

• All muscles revolving around the hips, spine and shoulders. • Focus on glutes, trunk and shoulder girdle musculature.

Setup: • Place both hands on the ball and apply a strong grip. • Assume a lunge position. • The ball should be at the height of your left / right knee.

Execution: 1. Forcefully push your foot into the ground (should be the foot your torso is facing).

• Place both hands on the ball and apply a strong grip.

2. As you’re driving your foot into the ground, engage your glutes and rotate your torso.

• Assume a lunge position.

3. During this rotational action, bring the ball from your knee to the other side of your body, like swinging a bat.

• The ball should be at the height of your left / right knee.

4. Continue this movement by rotating your body, then either releasing the ball into a wall or for distance.

Execution: 1. Forcefully push your foot into the ground (should be the foot your torso is facing). 2. As you’re driving your foot into the ground, engage your glutes and rotate your torso. 3. During this rotational action, bring the ball from your knee to overhead. 4. Continue this momentum (should form the shape of a half moon) and slam the ball on the other side of your body (e.g. the ball should travel from your left to right foot or vice versa. 5. Collect the ball and repeat on the same side for the repetition range appropriate to your desired training outcome.

Teaching points: • Ensure your spine and arms stay straight. The ball should swing overhead as if your arms were ropes.

5. Collect / catch the ball and repeat on the same side for the repetition range appropriate to your desired training outcome.

Teaching points: • Ensure your spine and arms stay straight. • Ensure feet pivot on the ground during rotation, moving in sequence with the hips.

Common mistakes/corrections: • Rounded thoracic and lumbar spine. o

o

Common mistakes/corrections:

Ensure lunge patterns can be performed with neutral spinal alignment before attempting this movement.

• Feet staying planted on the ground during rotation. Pivot feet and transfer weight from one side to the other like a golf swing.

• Rounded thoracic and lumbar spine. o

Ensure lunge patterns can be performed with neutral spinal alignment before attempting this movement.



Tornado

Carrying drills/gait movements Carrying drills are great functional full body exercises; they strengthen your feet and lower body while developing core strength and upper body isometric strength. They’re best suited for developing strength endurance, conditioning and work well in circuits with teams of people.

Carry position: Overhead Purpose / benets: • Builds strength endurance in the overhead lockout position. • Improves shoulder stability.

Suited equipment: Purpose: • To build full body rotational power. • To generate force from the ground in an upwards direction, transferring it in a rotational plane. • To connect the muscles involving the hips, spine and shoulders to work together and engage in the correct sequence.

• Aqua Bags • Slosh Balls • Dead Balls • Sandbags

Muscle groups targeted: • All muscles revolving around the hips, spine and shoulders.

Carry position: Farmers

• Focus on glutes, trunk and shoulder girdle musculature.

Setup: • Place both hands on the ball and apply a strong grip. • Assume a lunge position. • The ball should be at the height of your left / right knee.

Execution: 1. Forcefully push your foot into the ground (should be the foot your torso is facing).

Purpose / benets • Builds strength endurance in the farmer’s position. • Strengthens the whole body with an emphasis on grip.

Suited equipment: • Sandbags • Aqua Bags

2. As you’re driving your foot into the ground, engage your glutes and rotate your torso. 3. During this rotational action, pull the ball across your body (e.g. from your left foot, to your right shoulder).

Carry position: Zercher

4. Swing the ball around your head and reverse the action. The ball should nish on your opposite side. 5. Repeat the movement on the opposite side for the repetition range appropriate to your desired training outcome.

Teaching points: • Ensure your lumbar or thoracic spine does not round during the movement. • Ensure feet pivot on the ground during rotation, moving in sequence with the hips. • Keep trunk and hip muscles engaged during the movement. • Inhale at the bottom of the movement, exhale at the top and repeat in a smooth sequence during the movement.

Common mistakes/corrections: • Rounded thoracic and lumbar spine. o

Ensure lunge patterns can be performed with neutral spinal alignment before attempting this movement. Mobilize all ranges of the hip.

Purpose / benets • Builds strength endurance in the Zercher position. • Strengthens the whole body with an emphasis on upper body strength. • Loads the body in an anterior manner and places demands upon the posterior chain to maintain neutral spinal position.

Suited equipment • Sandbags • Aqua Bags • Dead / Rage / Medicine Balls

• Feet staying planted on the ground during rotation. o

Pivot feet and transfer weight from one side to the other like a golf swing.



Carry position: Bear hug Purpose / benets • Builds strength endurance in the bear hug position. • Strengthens the whole body with an emphasis on upper body strength. • Loads the body in an anterior manner and places demands upon the posterior chain to maintain neutral spinal position.

Suited equipment:

Rope Exercises Rope exercises can have a number of different movement patterns happening at any one time, but few of the movements t perfectly into any one group. The rope drills would be the exception because of its heavy pulling involvement. Rope exercises have a reduced eccentric component which make them a great choice for conditioning exercises. Most rope exercises are performed quickly so they work well in timed circuits or high reps.

Rope Wave Pattern: Two arm wave Purpose / benets:

• Sandbags

Rope Waves help build whole body endurance. Works well in circuits or intervals for fat loss and cardiovascular development.

• Aqua Bags

Technique points:

• Dead / Rage / Medicine Balls

Perform a ¼ squat and ex and extend both shoulders to create a rhythmical wave with both ropes.

Carry position: Shouldered Purpose / benets • Builds strength endurance in the bear hug position. • Strengthens the whole body with an emphasis on upper body strength. • Loads the body in a lateral manner and places demands upon the opposite lateral chain to maintain neutral spine, shoulder and hip position.

Suited equipment • Sandbags • Aqua Bags • Dead / Rage / Medicine Balls

Rope Wave Pattern: Alternating wave Purpose / benets: Rope Waves help build whole body endurance. Works well in circuits or intervals for fat loss and cardiovascular development.

Technique points: Stand in an athletic posture, ex and extend elbows to create an alternating wave.



Rope Wave Pattern: Snake wave

Rope Wave Pattern: Twist wave

Purpose / benets:


Rope Waves help build whole body endurance. Works well in circuits or intervals for fat loss and cardiovascular development.

Rope Waves help build whole body endurance. Works well in circuits or intervals for fat loss and cardiovascular development. Twist waves build rotational endurance.

Technique points: Stand in an athletic posture, and horizontally adduct and abduct the shoulders.

Technique points: Rotate feet and hips as you bring hand up and down in a rainbow fashion.

Rope Wave Pattern: Spiral wave Rope Wave Pattern: Battling Waves against opponent Purpose / benets: Rope Waves help build whole body endurance. Works well in circuits or intervals for fat loss and cardiovascular development.


Technique points:

Rope Waves help build whole body endurance. Works well in circuits or intervals for fat loss and cardiovascular development. Great drill for teams of people.

Perform a ¼ squat and rotate arms in a spiral manner to create a spiral wave with both ropes.

Technique points: Two people must hold each end of the rope and perform any of the above drills against one another. It’s ideal if paired people are at a similar level of tness to maximise the effect of this training drill.



Functional equipment programs Movements are half of the equation in an effective functional training program. The programming methods in which movements are applied is a very important factor to develop a specic and intended training outcome.

Aqua Bag / sandbag complexes 2 • Upright row – 5 reps • Snatch – 5 reps • Back lunge – 5 reps (each leg) • Back squat jumps – 5 reps • Thrusters – 5 reps • Press – 5 reps

Conditioning programs Outlined below are a number of training circuits and intervals. The circuits and intervals can be mixed and matched for a conditioning program or can be added to strength training as warm ups or nishers. Complexes are also outlined below. They are a type of circuit performed with the one object without rest during the set. They can be very challenging and allow you to perform a large amount of work in a short period of time.

Circuits Exercise circuits • Aqua Bag clean / thruster – 10 reps or 30 sec on / 30 sec off

Slosh Ball Carry complex • Front lunge • Walk 5 meters • Squat • Walk 5 meters • Slosh Ball Good Mornings • Walk back 10 meters • Max push-ups on the ball

Complex programming options

• Wall ball smalls – 20 reps or 30 sec on / 30 sec off

• Perform as many rounds as you can in 10-15 minutes

• Dead ball wood chop throw and return – 5 reps each side or 30 sec on / 30 sec off

• No rest between a-e, then repeat 3-5 times

Exercise Circuits • Aqua Bag snatch – 10 reps or 30 sec on / 30 sec off • Wall ball thrusters (same height each time) – 10 reps or 30 sec on/ 30 sec off • Dead ball upwards woodchops (don’t throw) – 10 each side or 30 sec on / 30 sec off

• Time how long it takes to perform X rounds Record your results and try and beat it next time. So for option 1 and increase the number of rounds/reps and for option 2/3 you should try to reduce your time. * When combining circuits and complexes for a conditioning session. The session should last no longer than 60 minutes with 3040 minutes being optimal.

• Burpee – 10 reps or 30 sec on / 30 sec off • Aqua Bag bent-over row – 10 reps or 30 sec on / 30 sec off

Circuit programming options 1. Perform as many rounds as you can in 10-15 minutes. 2. Time how long it takes to perform X rounds. 3. Perform X exercise for time then rest for the same amount of time before moving to the next one. Record your results and try and beat it next time. So for option 1 and increase the number of rounds/reps and for option 2 you should try to reduce your time. * When combining circuits and complexes for a conditioning session. The session should last no longer than 60 minutes with 30-40 minutes being optimal.

Complexes Complexes are a number of specic movement patterns chained together in a coordinated sequence. They deliver potent training outcomes for fat loss, whole body muscular and cardiovascular endurance.

Aqua Bag / sandbag complexes 1 • Back Lunge Side Swings – 5 reps each leg • Clean – 5 reps • Thrusters – 5 reps • Jump Squats (bag on back) – 5 reps • Bent Over Row – 5 reps

Power Ropes programs Ropes are best programmed using timed interval-based training methods. Interval training involves an intense work bout followed by a recovery bout. The recovery bout can be performed two ways: 1. Complete rest (passive recovery): Passive recovery is commonly used when the intensity is very high or with people at a beginner level of training experience and conditioning. 2. Active recovery: Active recovery is used to help blood return to the heart and to help maintain your heart rate. It is best applied with a participant who has a more intermediate to advanced training level / conditioning base. Aerobic conditioning: Work to rest ratios of 1:1 or 2:1 are outlined below. These will target the aerobic system. Anaerobic conditioning: If you wish to target the anaerobic system you could perform intervals of 1:3, e.g. 30 sec on 90 sec off. Interval training protocols are outlined with the Power Ropes. However you may wish to use other tools. All you need to do is swap or add an exercise to the program.

Power Rope intervals • Alternating • Spiral • Twist • Two-arm wave • Side to side

Perform one of the following intervals: Level 1: 15 on 15 off, 3 rounds rest, 2 mins x 2-4 times Level 2: 30 on 30 off, 2 rounds rest, 2 mins x 2-4 times Level 3: 20 on 10 off, 3 rounds rest, 3 mins x 3-5 times Level 4: 30 on 15 off, 2 rounds rest, 2 mins x 3-5 times



Strength programs The programs below are full-body strength and power programs. Perform 2-3 of these workouts a week and change them every 3-4 weeks. Or perform one a week with your normal programs for a different training effect. Suggested sets and reps and have been given, however see programming options for other sets and reps to suit your desired training outcome.

Putting it all together Perform these programs for 21-28 days then have a light week and change the program. Below are some weekly plans that combine strength and conditioning programs.

3 days a week

Sandbag strength and power program 1a) Sandbag Clean – 3 x 3-5 sets

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

1b) Military Press – 3-5 x 3-5 sets

Strength

Rest

Conditioning

Rest

Strength

Rest

Rest

2a) Zercher Squats Sandbag

Conditioning

Rest

Strength

Rest

Conditioning

Rest

Rest

2b) Sandbag Weighted Push-up

Day 7

or

3a) Sandbag TGU – 4 x 3-5 sets 3b) Sandbag Bent Over Row

All in power program

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Strength / Conditioning

Rest

Strength/ Conditioning

Rest

Strength/ Conditioning

Rest

Rest

1a) Dead Ball Back Thruster –5 x 3 sets (walk and throw back) 1b) Wall Ball Wood Chops – 5 x 3 sets (each side)

4 days a week

2) Sandbag shouldering 4 x 3-5 sets 3a) Aqua Bag Push Press – 5 x 3-5 sets 3b) Slosh Ball Good Mornings – 5 x 3-5 sets

Three way general strength

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Strength

Conditioning

Rest

Strength

Conditioning

Rest

Rest

or

1. Slosh Ball

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

a. Slosh Ball Floor Press – 5-10 x 3-5 sets

Strength

Conditioning

Rest

Strength

Rest

Conditioning

Rest

b. Push-up on Slosh Ball – 10+ x 3-5 sets c. Dead / Slosh Ball Squat – 5-10 x 3-5 sets

5 days a week

2. Aqua Bag

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

a. Deadlift (bag inbetween feet/ interlock ngers) – 5-10 x 3-5 sets

Strength

Conditioning

Strength

Rest

Conditioning

Strength

Rest

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Conditioning

Strength

Conditioning

Strength

Conditioning

Rest

Rest

b. Upright Row – 5-10 x 3-5 sets

or

c. Bent Over Row – 10+ x 3-5 sets

3. Aqua Bag a. Aqua Bag Side Lunge – 5-10 each leg x 3-5 sets b. T.G.U. – 3-5 each side x 3-5 sets c. Floor Fly – 10+ x 3-5 sets

Strength programming options General set and rep guidelines to effectively train a range of strength qualities are outlined below: Strength Focus: 5 reps x 3-5 sets; rest 2-5 minutes between sets Power Focus: 3 reps x 3-6 sets; rest 3-6 minutes between sets General strength/size gains: 6-12 reps x 3-5 sets; rest 1-2 minutes between sets

Programming considerations: Designing your training: When combining strength and conditioning programs try to keep the session no longer than 60 minutes. The strength section should be performed before the conditioning. The session break down could look like this: a. Balanced Strength + Conditioning: 30 minutes strength (using a specic / mixed focus), 30 minutes of conditioning work. b. Strength focus: 40 minutes of strength / 20 conditioning. c. Conditioning focus: 20 minutes strength / 35 minutes of conditioning.



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Functional Training Manual

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