Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability 1.

THE OBJECTIVE OF THIS PROGRAM IS TO INCREASE THE ORGANIC CAPACITY TO PERFORM THE SPEED-STRENGTH PLAY ACTIONS IN THE FATIGUE THAT IS DEVELOPED IN A GAME / COMPETITION SETTING. THEREFORE, THE GOAL IS MORPHOLOGICAL AND LARGELY DEPENDS ON THE INITIAL CALIBRATION OF DOSING AND THE ON-GOING ADJUSTING OF THE DOSING TO CAUSE PERMANENT STRUCTURAL CHANGES IN THE ATHLETE. IT IS THESE STRUCTURAL CHANGES THAT WILL GIVE THE ATHLETE THE PLATFORM FROM WHICH TO LEAP TO GREATER LEVELS OF FITNESS AND ATHLETICISM. 2. THE DESIGN OF THIS PROGRAM IS 12 WEEKS IN LENGTH, IN WHICH THE TRAINING SESSIONS ARE CARRIED OUT TWICE WEEKLY FOR THE FIRST EIGHT WEEKS. FROM THE 9TH WEEK ON, WORKOUTS ARE EXECUTED THREE TIMES A WEEK, FROM DAY 17-28. THIS PROGRAM CASCADES FROM MAXIMAL STRENGTHEXPLOSIVE STRENGTHMAXIMAL ANAEROBIC POWERREACTIVE ABILITY AND IS DESIGNED, AS WRITTEN, FOR THE HIGHEST LEVEL ATHLETE OF A PROFESSIONAL OR WORLD CLASS CALIBER. THEREFORE, IT IS MEANT TO BE SCALED BY OVER 99% OF THE POPULATION. 3. THE SCALING OF THIS PROGRAM IS BASED AROUND TWO DISTINCT FACTORS: The rst factor is a 1RM Back Squat load for BARBELL SQUATS, CONSECUTIVE BARBELL JUMPS AND KETTLEBELL SQUAT JUMPS. There must only be a small amount of minor technical aws and no safety aws allowed in determining 1RM. It is of the best interest of the athlete to error on the lighter side (round down) for calculations The second factor is derived from max Depth Jump height for DEPTH JUMPS and BOX JUMPS. This is based on a max of 1.1m or 44in. for DEPTH JUMPS drop done over a set of 10 repetitions (and a max of .8m or 32in. for BOX JUMPS done over several sets of 40-50 repetitions). These numbers are very high and unlikely to be the norm accept for the most capable of athletes, who are also currently conditioned to accept this loading. So, EXPECT to use heights, series, sets, and repetitions to be well below these. Therefore, for each .1m / 3-4 in. the athlete is not prepared to do max drop (ie. connective tissue strain felt or loss of springy-ness observed at a given height), that amount of height will be subtracted from the base prescription in the programming for that training session in both the DEPTH JUMPS and BOX JUMPS for the duration of this programming cycle. The intent is a steady, monitored, injury-free progression...therefore it is ALWAYS a good idea to lean in the direction of conservative application of height, # of series, # of sets, and # of repetitions

4. THE DOSAGE OF THIS PROGRAM FALLS UNDER THREE DISTINCT CATEGORIES: The LOAD:

Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability The weight of the barbell is indicated in % of maximum, as for example BARBELL SQUATS (90%). This means a weight equal to 80% of the maximum weight (1RM) the athlete can handle for 1 squat. The height of the box is indicated as an actual height (with the maximum height that any athlete will use is 1.1m or 44in), as for example DEPTH JUMPS (1.1m / 44in). This describes the height of the box. Further, it is up to the individual athlete to subtract the number blocks (.1meters or 3-4 inches = 1 block) from the base number given for each height given in the programming. The VOLUME: Example (2) 8 X 10 (2) means that 2 series are executed 8 means that 8 sets are done in each series 10 means that 10 repetitions are done in each set The REST: (THE MOST DANGEROUS COURSE OF ACTION IS FOR THE ATHLETE TO OVER-DOSE. THIS MUST BE AVOIDED AT ALL COSTS, AS THE RESULTING DAMAGE WILL LIKELY BE LONG LASTING.) Rest in relation to other training. It is imperative that the athlete carefully integrate other strength and conditioning protocols around this training. The work done in this programming is looking to make a permanent structural change of the athlete in a relatively short mount of time. Respect must be given to the processes the body must undergo and the sheer amount of time and resources it need to accomplish this. Rest between series will generally be longer (8-12 minutes), meaning that at the end of the last set of a series there will be a longer rest before starting the rst set of the next series. Rest between sets will normally be average (1-4 minutes) and occasionally short (10-30 seconds), meaning that at the end of the last repetition of a set there will be a rest period before the rst repetition of the next set. Rest between repetitions fall into to 2 distinct methods based on effort type: Maximal Effort Method is used for BARBELL SQUATS and DEPTH JUMPS use a rest pause between repetitions to relax muscles with BARBELL SQUATS, rack the bar between each repetition and shake out legs with DEPTH JUMPS, walk back around the box to reestablish drop position Repetitive Effort Method is used for CONSECUTIVE BARBELL JUMPS and BOX JUMPS do not use a pause between repetitions with BOX JUMPS consecutive repetitions of jumps are used onto a box and down to the oor. with CONSECUTIVE BARBELL JUMPS consecutive repetitions of jumps are used to jump and then land bringing the both thighs to parallel (squat position) or bringing the front thigh to parallel (lunge position).

Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability 5. THE PRIMARY EXERCISES OF THIS PROGRAM ARE: BARBELL SQUATS in this program are typically done with the Back Squat technique, below parallel in order to develop Maximal Strength and Explosive Strength. The focus is on maximal loading, therefor the setup of foot and bar position for the particular athlete should indexed so as to reect this focus and executed with the Maximal Effort Method CONSECUTIVE BARBELL JUMPS (CONSECUTIVE BARBELL SQUAT JUMPS and CONSECUTIVE BARBELL SCISSOR-LUNGE JUMPS) in this program are done in the repetition method so as to develop Explosive Strength and Maximal Anaerobic Power. As a single repetition, these jumps are executed with a constant height, degree of leg exion and vertical back position, without pausing between repetitions and maintaining an optimal height and frequency of jumps. There are two distinct types: CONSECUTIVE BARBELL SQUAT JUMPS are executed out of a Jumping (hip-width) stance with the landing bringing the knee bend to approximately 90 degrees then jump up. CONSECUTIVE BARBELL SCISSOR-LUNGE JUMPS are executed by jumping out from a lunge (stride) position with a switch in the legs during the y, alternating them on every jump.. They may also be executed in a low position (without the vertical jump component) and with a maximal frequency so as to improve Maximal Anaerobic Power and should only be used by athletes with a high level of preparedness in this manner. KETTLEBELL SQUAT JUMPS in this program are done in the repetition method so as to develop Explosive Strength, the Reactive Ability and Maximal Anaerobic Power. They are used to bridge the gap between CONSECUTIVE BARBELL SQUAT JUMPS and CONSECUTIVE BARBELL SCISSOR-LUNGE JUMPS by developing leg exion under load. The athlete performs the series of consecutive vertical jumps standing on two parallel benches or boxes. during the execution of this exercise, kettlebell must almost reach the oor without touching it. The weight (8, 16, 24, 32 Kilograms) is chosen according to preparedness of the athlete. Though they will not be as heavy as CONSECUTIVE BARBELL SQUAT JUMPS, KETTLEBELL SQUAT JUMPS are preferable for 3 main reasons: There is a reduced risk of vertebral column injury. With KETTLEBELL SQUAT JUMPS, the opposing force vector, inuencing the vertebral column, has a backward directional component. In order to counter this force vector, the athlete uses abdominal muscles to maintain a more vertical position; saving the lumbar curve, so that the vertebral column sustain much less trauma. A deeper inuence on the leg muscles due to the vertical jumps executed from the lowest position at the end of the yielding phase. This will help prepare the legs for the deep position of the CONSECUTIVE BARBELL SCISSOR-LUNGE JUMPS. It is easier to maintain balance during the execution of this exercise than CONSECUTIVE BARBELL JUMPS due to the weight being below the center of body mass.

Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability DEPTH JUMPS in this program is used as a very efcacious means for developing Explosive Strength and Reactive Ability. It has a very strong effect on the central nervous system and on the muscular-skeletal system. Despite its apparent simplicity, the execution technique is critical and all to often performed incorrectly. First of all this can create a trauma risk from excessive load to the knee and and ankle. Second, it can reduce the potent training effect this exercise has on the human organism. Here is an overview of technique: DROP PHASE The Drop Jump (stepping off an elevated surface) in not a step with both legs, rather a step forward with one leg and, at the beginning of the fall, bring the other leg forward, reuniting the two legs The athlete must not bend the legs prior to stepping off and must not jump, rather drop straight down (the fall trajectory must be perpendicular to the ground) LANDING PHASE Athlete must land on both legs, on the ball of the feet, and then quickly lean back on the heels. Landing should be exible with a substantial absorption preparing for take-off ABSORPTION AND TAKE-OFF PHASE should be executed as a single action with a powerful concentrated effort must happen very quickly. Before landing, both arms pull backward and at the moment of take-off phases should move forward/upward with a quick and powerful thrust. FLIGHT (after take-off) PHASE To reach the highest point of ight after the Take-Off, the athlete should x a point of reference to reach for with both hands Land with a spring and then y as high as possible is the focus the athlete should maintain in order to facilitate the correct technical execution of the exercise.

BOX JUMPS in this program are consecutive jumps up onto a box and down onto the oor. The focus is to develop Reactive Ability and must be carried out the proper way. Athlete must remain springy and be able to do a large number of take offs consecutively. If the landing is hard, the Reactive Ability (focus) will not improve and, if the number of repetitions is to great, the legs risk injury. The maximal size box will be .8m / 32in. and the athlete will subtract the correct number of blocks (3-4 increments) from the base prescription. For a correct execution of this exercise it is important to note the following guidelines: Starting position is on the box Athlete take off slightly aloft coming off the box During the jumping phase aloft onto the box, the athlete must use mainly the reactive take off effort and not the muscle strength of the legs During the ight phases, the athlete must be relaxed Once the athlete is able to continue this exercise without difculty for an extended period of time, (his legs working like springs without great voluntary force effort), this exercise can then be done with a more precise training objective: to improve the speed (decreasing the length of ground contact phase), to increase take off speed, or to improve take off power using a higher box.

Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability 6. THE METHODS OF THIS PROGRAM UTILIZE THREE DISTINCT EFFORTS: Maximal Effort Method is used for the development of maximal and explosive strength without signicant increases in muscle size and usually utilizes a load of >90% with 1-5 repetitions. It causes adaptations in the CNS mechanisms of muscular tension regulation, improves anaerobic energy systems, optimizes the speed of muscle relaxation and improves an athletes ability to synchronize the motor units activation in order to generate powerful forceeffort Rest pause between sets is such there is sufcient duration for the restoration of the body back to the optimal condition. Rest Pause between repetitions is for relaxation (quickly shaking out the limbs) and not restoration of the body (like the rest between sets). Repetitive Effort Method is used for activation of morphological rebuilding of the body and has a lower load and short rest pauses between sets than Maximal Effort Method It can be tailored for: maximal strength development, with or without muscular hypertrophy as a priority. strength-speed high-speed strength reaction speed and muscle coordination strength endurance All repetitions are performed continuously without a purposeful time for muscles to relax. Interval Effort Method is used to increase the power and capacity of the energy supplying mechanisms (metabolic pathways) and in this program it will be utilized as follows: execute one series of several sets consisting of 1-3 repetitions using a heavy weight (85-90%) and with limited rest pauses between the repetitions like the Maximal Effort Method. At the end of the sets, the number of repetitions decreases and the duration of the rest pauses increases. For example, after the rst set of 3 repetitions the rest pause is 30-40 seconds; after the second set of 2-3 repetitions the rest pause is 40-60 seconds; after the third set of 1-2 repetitions the rest pause is 60-90 seconds; and the fourth set has 1 repetition.

Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability Annex A: 1RM Back Squat Weight to Kettlebell Weight for KETTLEBELL SQUAT JUMPS 1RM Back Squat Weight 48KG / 105# 96KG / 211# 97KG / 213# 144KG / 316# 145KG / 319# 192KG / 422# 193KG / 425# Kettlebell Weight 8KG / 18# 16KG / 35# 24KG / 32KG /

Annex B: Block / Meter / Inch Conversion For DEPTH JUMPS and BOX JUMPS BLOCKS 1 2 3 4 5 6 7 8 9 10 11 METERS 0.1m 0.2m 0.3 0.4m 0.5m 0.06m 0.07m 0.08m 0.9m 1.0m 1.1m INCHES 3.93 = 4 7.87 = 8 11.81 = 12 15.75 = 16 19.68 - 20 23.62 = 24 27.55 = 28 31.49 = 32 35.43 = 36 39.37 = 40 43.30 = 44 ** Max Height for Depth Jumps *Max Height for Box Jumps NOTES

Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability

WEEK TRAINING SESSION 1 EXERCISES (% OF 1RM) AND REST INTERVALS SET NUMBER X REPETITION NUMBER (SERIES NUMBER) 2-4 X 5 2-3 X 10-12 2-4 X 3 3-5 X 8-10 3-5 X 2-3 2X8 (2-3) 1 X 10 1X5 1X2

1 2

1. BARBELL SQUATS (90%). Rest 4-5 minutes between sets 2. Rest 6-8 minutes 3. BARBELL SQUATS (80%). Rest 2 minutes between sets 1. BARBELL SQUATS (93-95%). Rest 4-5 minutes between sets 2. Rest 6-8 minutes 3. BARBELL SQUATS (80%). Rest 2 minutes between sets 1. BARBELL SQUATS (93-95%). Rest 4-5 minutes between sets 2. Rest 6-8 minutes 3. BARBELL SQUATS (85%). Rest between sets is arbitrary BARBELL SQUATS - (80%) - (90%) - (90-95%) Rest between sets is 4-5 minutes This series is repeated 2-3 times Rest between series is 6-8 minutes 1. BARBELL SQUATS (93-95%). Rest 4-5 minutes between sets Rest 6-8 minutes 3. BARBELL SQUATS (80%). Rest 2 minutes between sets BARBELL SQUATS - (70%) - (80%) - (85%) Rest between sets is 4-5 minutes This series is repeated 2-3 times Rest between series is 6-8 minutes CONSECUTIVE BARBELL JUMPS (40%) Rest between sets is 1 minute Rest between series is 8-12 minutes BARBELL SQUATS (85-90%) using the interval method CONSECUTIVE BARBELL SQUAT JUMPS (40%) Rest between sets is 1 minute Rest between series is 8-12 minutes BARBELL SQUATS (85-90%) using the interval method 1. DEPTH JUMPS (0.75m / 30in.) 2. DEPTH JUMPS (1.10m / 43in.) 3. Rest 10-12 minutes 4. CONSECUTIVE BARBELL SQUAT JUMPS (40%) Rest between sets is 1 minute Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.) 2. DEPTH JUMPS (1.10m / 43in.) 3. Rest 10-12 minutes 4. KETTLEBELL SQUAT JUMPS (<1/6th) Rest between sets is 30 seconds Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.) 2. DEPTH JUMPS (1.10m / 43in.) 3. Rest 10-12 minutes 4. CONSECUTIVE BARBELL SQUAT JUMPS (40%) Rest between sets is 1 minute Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.) 2. Rest 10-12 minutes 3. KETTLEBELL SQUAT JUMPS (<1/6th) Rest between sets is 30 seconds Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.)

2-4 X 3 3-5 X 8-10 (2-3) 1 X 12 1 X 10 1X7

4 5 6

(2) 5X8 4-5 X 1-3 (2) 8X8 4-5 X 1-3 2 X 10 1 X 10 (2) 8 X 10

8 9

10 11

12

2 X 10 2 X 10 (2) 6 X 8

13

3 X 10 1 X 10 (2-3) 10 X 10

14

4 X 10 (2) 8 X 8

15

2 X 10

14

1. DEPTH JUMPS (0.75m / 30in.) 2. Rest 10-12 minutes 3. KETTLEBELL SQUAT JUMPS (<1/6th) Rest between sets is 30 seconds Special Strength Program - Hip/Leg Rest between series is 8-12 minutes

4 X 10 (2) 8 X 8

Explosive Strength and Reactive Ability

2 X 10 2 X 10 (2) 6 X 10

15

1. DEPTH JUMPS (0.75m / 30in.) 2. DEPTH JUMPS (1.10m / 43in.) 3. Rest 10-12 minutes 4. CONSECUTIVE BARBELL SCISSOR JUMPS (40%) Rest between sets is 10 seconds Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.) 2. DEPTH JUMPS (1.10m / 43in.) 3. Rest 10-12 minutes 4. KETTLEBELL SQUAT JUMPS (<1/6th) Rest between sets is 30 seconds Rest between series is 8-12 minutes 1. DEPTH JUMPS (1.10m / 43in.) 2. Rest 10-12 minutes 3. KETTLEBELL SQUAT JUMPS (<1/6th) Rest between sets is 30 seconds Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.) 2. Rest 10-12 minutes 3. CONSECUTIVE BARBELL SCISSOR JUMPS) (40%) Rest between sets is 10 seconds Rest between series is 8-12 minutes 1. BOX JUMPS (0.4-0.5m / 15-20in.) Rest between sets is 3-4 minute Rest between series is 0-12 minutes 1. DEPTH JUMPS (1.10m / 43in.) 2. Rest 8-10 minutes 3. KETTLEBELL SQUAT JUMPS (<1/6th) Rest between sets is 30 seconds Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.) 2. Rest 10-12 minutes 3. CONSECUTIVE BARBELL SCISSOR JUMPS (40%) Rest between sets is 10 seconds Rest between series is 8-12 minutes BOX JUMPS (0.5-0.6m / 20-24in.) Rest between sets is 3-4 minute Rest between series is 10-12 minutes 1. DEPTH JUMPS (1.10m / 43in.) 2. Rest 8-10 minutes 3. KETTLEBELL SQUAT JUMPS (<1/6th) Rest between sets is 30 seconds Rest between series is 8-12 minutes 1. DEPTH JUMPS (0.75m / 30in.) 2. Rest 10-12 minutes 3. CONSECUTIVE BARBELL SCISSOR JUMPS (40%) Rest between sets is 10 seconds Rest between series is 8-12 minutes BOX JUMPS (0.6-0.7m / 24-28in.) Rest between sets is 3-4 minute Rest between series is 10-12 minutes CONSECUTIVE BARBELL SCISSOR JUMPS (40%) Rest between sets is 10 seconds Rest between series is 8-12 minutes CONSECUTIVE BARBELL SCISSOR JUMPS (40%) Rest between sets is 10 seconds Rest between series is 8-12 minutes BOX JUMPS (0.7-0.8m / 28-32in.) Rest between sets is 3-4 minute Rest between series is 10-12 minutes

16

2 X 10 2 X 10 (2-3) 8 X 10

17

4 X 10 (2-3) 8 X 10

18

4 X 10 (2) 10 X 10

19

(2) 4 X 40

10

20

4 X 10 (2-3) 10 X 10

21

4 X 10 (2-3) 10 X 10

22

(2) 6 X 40

11

23

4 X 10 (2-3) 10 X 10

24

4 X 10 (3-4) 10 X 10

25

(3) 5 X 50

12

26

(3-4) 10 X 10

27

(3-4) 10 X 10

28

(3) 6 X 50

Special Strength Program - Hip/Leg Explosive Strength and Reactive Ability Core Training: Alternate between these 5 workouts. 4 Sets of 15 GHD Sit-ups 4 Sets of 25 ABMAT Sit-ups 4 Sets of 15 Knees to Elbows 4 Sets of 15 Band Pull-downs 4 Sets of 15 Reverse ABMAT Sit-ups On days that you train arms/shoulders push/drag a heavy Prowler 2 laps between sets at a moderate pace for 5 total sets. On days that you train hips/legs do not do the Prowler. The Prowler is a recovery/restoration concept to off-set Hip/Leg training days.