PDF MEDICINE BALL TRAINING AND THEN SOME… - Crossfit Praha

[Pages:20]MEDICINE BALL TRAINING AND THEN SOME...

COMBAT POWER WITH MEDICINE BALLS, DUMBBELLS, SANDBAGS, AND MORE

Created By Ross Enamait Founder of &

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DISCLAIM ER

The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may NOT be held liable for damages of any kind whatsoever allegedly caused or resulting from any such claimed reliance. Before beginning this workout routine, it is recommended that you consult with your physician for authorization and clearance. It is always recommended to consult with a physician before beginning any new exercise or nutritional program. If you have any problems with your health, you should seek clearance from a qualified medical professional. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. If at anytime you feel pain or discomfort, stop immediately. This is an advanced training routine, recommended for those with prior training experience.

Copyright 2003 Ross Enamait

All efforts have been made to ensure that this manual is free from error or problems. Although we have worked hard, we do not take responsibility for loss or action to any individual as a result of the material presented here.

All Rights Reserved

Reproduction or translation of any part of this work by any means, electronic or mechanical, including photocopying, beyond that permitted by Copyright Law, without permission of the author, is unlawful.

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TABLE OF CONTENTS

About the Author

4

I nt r oduct ion

5

Functional Pow er

8

Important Concepts

11

Plyometrics Training

15

The Importance of the Core

23

Understanding This Book

25

Buy or Build Your M ed Ball

26

M edicine Ball Core Exercises

37

Low er Body Strength

62

Upper Body Strength

75

M edicine Ball Conditioning

87

M ed Ball + Rope

94

Dumbbell Pow er

99

Sandbag Training

110

Training Routines

117

Putting It All Together

137

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ABOUT TH E AUTH OR

You did not purchase this book to learn about my life. For this reason, I will keep this section brief.

My name is Ross Enamait and I am the founder of and . I am the author of The Boxer's Guide To Performance Enhancement and The Underground Guide To W arrior Fitness. I have been involved with fitness and competitive athletics my entire life. I continue to compete in the sport of boxing and work as a Strength and Conditioning Coach for several athletes. I am a Certified Fitness Trainer with the International Sports Sciences Association and hold a Bachelor of Science from the University of Connecticut and a Master's degree from Regis University.

My life revolves around athletics, with particular attention directed towards strength and conditioning endeavors. My purpose in developing this book is to teach fellow athletes how to develop explosive power and speed without wasting their hard earned money on expensive fitness gadgets and courses.

I will teach you effective exercises that will increase explosive power, speed, and core strength. The routines provided in this manual will integrate the use of medicine balls, sandbags, dumbbells, and more.

The equipment required for these exercises is inexpensive, yet effective. Today's fitness industry is riddled with individuals who market bogus fitness gadgets and "courses". These individuals promote their proprietary services as the next best thing since sliced bread.

The exercises and routines in this book are as effective as any you will find. I will teach you to create your own training equipment, including medicine balls, tornado balls, and sandbags. You can develop much of this equipment for less than $10.

There is no need to refinance your house to perform the exercises in this book. These routines will maximize results while minimizing cost. Our society has been conned to believe that a hefty price tag denotes value. When we see a training device that is expensive, we immediately perceive quality. Unfortunately, price has no relation to quality.

You do not need any fancy inventions to develop explosive power and speed. Let's cut through the bullshit and stick with what really works.

It is time to keep it real and go old-school with our training equipment. Let's get this party started...

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I N TRO D U CTI O N

The medicine ball has been around for many years. Historians have traced the use of weighted balls for therapeutic exercise to ancient times, almost two thousand years ago. More recent history points to the United States military using medicine balls in the 1800's as a way to strengthen and condition the soldiers. During the 1930's, President Edgar Hoover started a game known as Hoover Ball. The President and his staff played Hoover Ball each morning with a weighted medicine ball. The object of the game was to throw the weighted ball over an 8 foot high net. The medicine ball gave the President and his staff a fun way to strengthen the arms, legs, trunk, and core.

Fast-forwarding to modern times, the medicine ball has recently gained widespread popularity. Medicine balls can be found in all sizes and colors at most fitness gyms. Despite the resurgence in medicine ball training, these weighted balls are far more than a fitness trend.

Dating back to the 1800's, pugilists have regularly included the medicine ball as an integral part of their training routine. The medicine ball serves as an excellent tool to develop speed, power, and strength. These attributes have a direct carryover in the combat arena. Combat athletes have much to gain from a medicine ball training program. Proper medicine ball training can help the athlete improve his explosive speed while strengthening the core and trunk.

Unfortunately, most athletes who use the medicine ball are content with a handful of movements, never utilizing the vast assortment of exercises and routines that can be performed with this weighted ball. An even greater percentage of combat athletes neglect the medicine ball entirely, instead opting for a few days of iron pumping activities in the weight room. Although strength training is important, it is equally important to transfer this strength into improved power and speed.

RANGE OF M OTION

The biomechanics of athletics involve several planes of motion. It is important to achieve harmony throughout the sagittal, frontal, and transverse planes. Most weight lifting exercises only train one plane of motion. Athletic movement takes place in three planes, hence the importance of designing a training program that includes these movements.

Medicine ball workouts provide resistance throughout a full range of motion. The medicine ball is a unique tool that allows athletes to perform explosive, functional exercises. The ball develops core strength and mobility by providing resistance through circular, rotational, and power movements. Unlike weight machines that restrict natural movement, medicine ball training provides weighted resistance throughout all planes of movement.

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