BONUS Explosive Med Ball

8/12/2019 BONUS Explosive Med Ball

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Explosive Medicine Ball Training

Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://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 ortransmitted 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 uniquetracking codes embedded, designed to detect illegal distribution of this special

report e-book and the download links. Do not risk breaking international copyrightinfringement 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 BALLTRAININGCombat Core Bonus

Advanced Torso Training for Explosive Strength and Powerwww.CombatCoreStrength.com
http://www.combatcorestrength.com/http://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.

Lets 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 athletes

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 dont want to sacrifice the goal just to

achieve a certain amount of reps and sets. If the goal is speed and


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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 athletes 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 Med Ball Backward Throws

Deadlift Reactive Med Ball Squats

Med Ball Chest Wall Passes 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 Rotational Med Ball Throws

Zig Zag Cone Drills Med Ball Slams

Kettlebell Pullthroughs Med Ball Floor Chest Passes

Batting Practice 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 mid-

intensity decelerative drills.


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MEDICINE BALLROUTINES


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Sample Medicine Ball Routines

Exercise Sets Reps Rest

1A) Med Ball Zercher Squats 3 8 -

1B) Med Ball Military Press 3 8 -

1C) Med Ball Overhead Lunges 3 8 -

1D) Med Ball Russian Twists 3 8 180 sec


Med Ball Backward Throws 3 6 120 sec

Med Ball Plyo Push-ups 3 6 180 sec

Med Ball Unilateral WallPunches

4 6 120 sec

Med Ball Reverse Hyper 4 10-12 120 sec

Sample Medicine Ball / Bodyweight Rout ines


1A) Med Ball Plyo Push-ups 3 4 -

1B) Staggered Grip Push-ups 3 15 180 sec

2A) Pull-ups 4 8 -

2B) Med Ball Backward Throws 4 10-12 180 sec


1A) Bodyweight Squats 3 12 -

1B) Med Ball Zercher GoodMornings

3 12 180 sec

2A) Med Ball Reactive Squats 4 6 -

2B) Bench Step-ups 4 10 120 sec


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Sample Medicine Ball / Strength Training Routines


Barbell Squats 4 6-8 180 sec

Med Ball Rotational Wall

Passes

4 8 120 sec

DB Split Jumps 4 6 120 sec

Pull-ups with Med Ball inGuard

4 8 120 sec


DB Bench Press 4 10 120 sec

Med Ball Supine Chest

Throws

3 8 120 sec

DB Military Press 4 10-12 120 sec

Roman Chair Med BallDribbling

3 30 sec 120 sec

Sample Medicine Ball / Agil ity Routine


Elastic Resisted LateralMovements

3 VariousBothSides

FullRecovery

Med Ball Slam -> ReactiveSquats

3 6 FullRecovery

Backward Zig Zag Cones 3 Various FullRecovery

Med Ball Chest Throws 3 6 120 sec


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EXERCISEINDEX



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LOWERBODY



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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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UPPERBODY



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Halos


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Pull-ups with Med Ball in Guard

Narrow Pull-ups wi th 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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Al ternating React ive 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 VariationsExplosive Side to Side

Push-Up VariationsNarrow Push-ups


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Push-Up VariationsExplosive 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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COREExplosive 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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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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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 ConclusionExplosive 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 athletes abilities to movequickly 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 thereactive squats or the back extension dribbling. You too can be

innovative and discover new uses for medicine if you do not get lockedinto conventional thought.

Your strength coach,

J im Sm i t h , CSCS

Performance Enhancement Specialist

The Diesel CrewElite Q/A Staff

Men's Fitness Contributor


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ABOUTJIMSMITH

OTHERPRODUCTSFROMTHEDIESELCREW

ADVANCED KETTLEBELL

TRAINING I, IIBy Jim Smith and Jedd Johnson

www.DieselCrew.com/ebooks.htm

TheAdvanced Kettlebell Training eManualshave broken all conventional thought

around the incorporation of kettlebell

training for athletic development.

GRAPPLING

CONDITIONING I, IIBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/grappling.htm

The Grappling Conditioning DVD seriescontain many unique and applicablebodyweight exercises that can be done

in the matroom, on the field oranywhere! These DVDs have been

used by grapplers, firemen, rugby teamsand many others to learn how to utilizepartner assisted bodyweight exercises

to develop functional strength.

CHAOS TRAININGBy Jim Smithwww.ChaosTraining.com

Bridging the gap from typical strength

training means to sporting execution.

This monster manual is over 670 pagesof innovation. Smitty held nothing back

as he packed this with all the Diesel

secrets.

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 aCertified Strength and Conditioning Specialist (CSCS), the International Sports SciencesAssociation(ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW)as a Club Coach.

He dedicates himself to studying, developing and enhancing athletic performancethrough the utilization of conventional, non-conventional and grip strength trainingprotocols. Helping athletes of all skills levels attain their goals and Achieve BeyondPotential, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff. Jim hasbeen published by Mens 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

THE ULTIMATE SLED

DRAGGING MANUALBy Jim Smith and Jedd Johnson

www.DieselCrew.com/sled.htm

The Ultimate Sled Dragging eManualhasprovided many new and innovative sled

dragging training ideas to improverestoration, bracing efficiency and

conditioning levels.
http://www.dieselcrew.com/ebooks.htmhttp://www.dieselcrew.com/grappling.htmhttp://www.chaostraining.com/http://www.dieselcrew.com/http://www.dieselcrew.com/sled.htmhttp://www.dieselcrew.com/sled.htmhttp://www.dieselcrew.com/http://www.chaostraining.com/http://www.dieselcrew.com/grappling.htmhttp://www.dieselcrew.com/ebooks.htm


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Workout SheetsEx p l o s iv e M e d i c in e B a l l Tr a i n i n g


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Medicine Ball Workout Sheets

Date: Target:

Target Exercise Sets Reps Rest Load

W a r m - u p

S t r e n g t h

T r a i n i n g

C o n d i t i o n i n g

R e s t o r a t i o n


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Workout SheetsDate: 1/2/2008 Target: Lower Body / Upper BackTarget Exercise Sets Reps Rest Load

Foam Roller Quads, Glutes,Hamstrings

Various

Leg Swings Various

High Hurdle Step Overs Various

W a r m - u p

1) Back Squats 8 3 120 sec 225lbs/75%

2A) Sandbag Zercher Lunges 4 8 60 sec 50 lbs

2B) Weighted Pull-ups 4 8 120 sec BW+30 lbs3A) Barbell RDLs 3 10 30 sec 135lbs/50%

3B) DB Side Pulls 3 10 30 sec 75lbs

4A) DB Clean & Press Decline 2 6 - 30lbs

4B) Core Statics Decline 2 30 sec -

4C) Med Ball Throws Decline 2 6 120 sec

S t r e n g t h

T r a i n i n g

Will perform during PMsession

C o n d i t i o n i n g

Foam Roller Quads, Glutes,Hamstrings

Stretching Quads, Glutes,

HamstringsProtein Shake + Multivitamin

Contrast Shower - PM

R e s t o r a t i o n


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www.dieselcrew.com

www.combatcorestrength.com
http://www.dieselcrew.com/http://www.combatcorestrength.com/http://www.combatcorestrength.com/http://www.dieselcrew.com/


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Achieving Beyond Potential

- Jim Smith Smitty

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BONUS Explosive Med Ball