By Jim Smith, CSCS

[Pages:79]1

Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

By Jim Smith, CSCS

Copyright 2007-2008 by Jim Smith The Diesel Crew, LLC

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

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Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

EXPLOSIVE MEDICINE BALL

TRAINING

Combat Core Bonus

Advanced Torso Training for Explosive Strength and Power



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Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

The Medicine Ball

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

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

Let's look at some of the other benefits.

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

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Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

 They can be utilized for overloading many different movement patterns. These movement patterns can be fixed or more "fluid" improving their sport specific functionality

Can be utilized by many different people of various strength or conditioning levels

They improve coordination They improve deceleration, absorption, kinetic integrity and

acceleration proficiency and mechanics They can be released which means the deceleration typically

associated with barbell or dumbbell movements is not a limitation Teaches athletes how to be faster and more explosive

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

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

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

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Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

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

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

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

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

* unilateral, bilateral

The volume of a training session is dependent upon the strength qualities being targeted. We don't want to sacrifice the goal just to achieve a certain amount of reps and sets. If the goal is speed and

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Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

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

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

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

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

Some examples include: Squat ? 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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Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

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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Explosive Medicine Ball Training Copyright ? 2007-2008 Jim Smith, CSCS. All Rights Reserved

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