BONUS Combat Core Sledgehammer Training

COMBAT CORE BONUS Sledgehammer Essentials
THE DIESEL CREW, LLC
ACHIEVING BEYOND POTENTIAL
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TABLE OF CONTENTS
The Introduction4
The Sledgehammer
Equipment........................................................5
Musculature..6
Movement.8
Exercises.10
Loading..13
Benefits.14
Sport Specific.16
Program.18
Circuits..20
Exercise Index.21
References.55
Closing..56
The Author...57

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SLEDGEHAMMER
Sledgehammer training has many benefits to all athletes,
including those who participate and are involved in
Combat sports, including mixed martial arts (MMA.)
Explosive force generation (power), a vise-like grip and a
high level of general physical preparedness (GPP) can be
achieved with proper implementation of sledgehammers
into your strength programs.

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EQUIPMENT
Sledgehammer
o Weights: 8? Lbs you can go
as low as a 6 lb sledge or as
high as a 150 lb War Hammer!
Remember Speed and
technique should not be
compromised, so pick a weight
where the mechanics of the
movement do not diminish.
o Increase grip aspect of sledgehammer by
wrapping handle with a large amount of athletic
tape or replace sledgehammer with a 2
2.5OD
thick pipe.
Tire
o No Tire Explosive Deceleration Series see page
9.
o With Tire strike the sledgehammer against
tractor tire, car tire or tree stump.
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MUSCULATURE
UPPER BODY
o Trapezius, Rhomboids, Pectorals (Major/Minor),
Deltoids, Teres (Major/Minor), Lattisimus Dorsi,
Abdominals (TA, RA, Internal/External Obliques),
Spine (cervical, thoracic, lumbar), hand flexors,
wrist extensors / flexors.
LOWER BODY
o Erectors, Gluteals, Hamstrings, Quadriceps, Hip
Complex (Flexors, Extensors)
CONDITIONING
GPP General Physical Preparedness (GPP)
o Exercises that enhance the athleteswork capacity,
general conditioning, prevention of injuries and
restorative abilities. It can also a means of active
rest.
o Sledgehammer training will increase your athlete
s
GPP as the sets and intensity progress.

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FUNCTIONAL MOVEMENT PATTERNS

Spine, Hip, Knee, Shoulder Extension / Flexion
Spinal Rotation (thoracic, cervical)
Grip
o Dynamic Support / Crush Strength
o All Postural Movements of the Wrist (Supination,
Pronation, Ulnar/Radial Deviation, Extension,
Flexion)

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MULTI-PLANAR MOVEMENT
Planes of Motion
o Motion happens along these 3
planes of reference:
Sagittal
Frontal
Transverse
Movement Lower Body
o
All Spokes of the Wheel
Gambetta
o Move in all directions Be Mobile!
Lateral Movements
Forward / Backward / Diagonal Lower Body
agility movements across a distance
Improve your footwork while generating
force
HAND POSITIONS
o 1 HAND
1 Hand varying positions from sledge head
end - depending on strength of athlete
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o 2 HANDS
2 Hands over/under varying positions
from sledge head end - depending on
strength of athlete
2 Hands both hands spaced apart, moved
in close proximity - to an over/under position
as a swing is initiated
TIRE POSITION
o With Tire
Tire flat
Tire standing
o No Tire
Deceleration Series see Exercise section
below page 9.
ENVIRONMENT
o Stable
Grass, Turf, Mat, Pavement, Concrete, etc..
o Unstable
Inflatable Discs
Bosu
Foam Pads
Barefoot (Rooney-Parisi)

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EXERCISES
Exercises where Tire is Flat
o 2 Hand Overhead Slams
o 1 Hand Overhead Slams
o 2 Hands Slide to 1 Hand Overhead Slams
o 2 Hand Rotational Slams
o 1 Hand Rotational Slams
o 2 Hand Rotational High to Low Slams
o Tire Taps
Exercises Where Tire is Standing
o 2 Hand Rotational Baseball Swings
o 1 Hand Rotational Baseball Swings
o 2 Hand Rotational Posterior Swings
o 1 Hand Rotational Posterior Swings
Without Tire
o Acceleration / Deceleration Series
o What is the Deceleration Series?
Start of movement explosive power,
followed by immediate deceleration of the
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implement. Builds mind/body connection,

antagonists and synergists statically to
decelerate the motion initiated by the prime
movers, dynamic grip strength. The goal is
to not let the sledge touch the ground after
exploding into the movement as hard as you
can.
o Exercises
Golf Swings
2 Hand High to Low Swings
2 Hand Baseball Bat Swings
1 Hand Baseball Bat Swings
2 Hand Slam Decelerations
1 Hand Slam Decelerations
2 Hand Rotational Decelerations
1 Hand Rotational Decelerations
o Levering Series
1 Hand
Ulnar - Front Lever
Radial - Back Lever
Weaver Stick
Supination
Pronation
Multi-Directional Levering
2 Hand
Conans
Halos
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Ulnar - Front Lever

Supination
Pronation
Finger Walking

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LOADING THE ATHLETE (RESISTANCE)

The following can be an additional external load directly on
the athlete while they are performing sledgehammer
exercises.
Non-Conventional
o Weight Vest (X-Vest)
o Weighted Back Pack
o Resistance Bands
Accelerated Lower Body Movement
Decelerated Lower body Movement
Lower Body Loaded Vertical Hook band
from a (weightlifting) belt around the bottom
of the athlete
s feet to stress stabilization
of the ankles/ knees / hips.
Lower Body Loaded Lateral Slide band up
over both legs around the calves or around
the quads of the athletes to stress hip
abductors while performing footwork.

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BENEFITS
Promoting Stabilization, Flexibility and Mobility
of:
o Major joints of the body; shoulders, elbows, wrists,
hips, knees and ankles
o Thoracic and Cervical Spine
o Irradiation creating full body tension to absorb
impact or generate power
o Improve footwork while explosively swinging
sledgehammer
Vibration Training
o Improve Grip Strength endurance dynamically
with every swing.
o Bracing each impact will send shock waves
(vibrations) through the athlete
s tendons,
ligaments and muscles increasing their stability,
density and ability to fire maximum motor unit
recruitment

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Starting Strength / Speed Strength

o Explosive Starting Strength
Enhancing the development of explosive
starting strength and improving the neural
firing. The speed of movement will be
accentuated by the (loading of the)
backswing and utilizing the Stretch
Shortening Cycle (SSC) (and elasticity of the
tendons, ligament and musculature) thereby
shortening the amortization phase between
the concentric and eccentric phases of the
movement.
Sport Specific
o See page 16.

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SPORT SPECIFIC Combat Athletes

Promoting the development of the musculature
responsible for;
o Insane Grip Strength, increase your athlete
s
ability to;
Maintain Hand control - controlling their
opponentswrists (standing, in guard or in
mount) and breaking a submission
Throwing and landing Powerful Punches while
preventing injury from the impact
Ensuring and maintaining the integrity of the
hands, wrists, elbows and shoulders.
o Explosive hip and knee flexion teaches athlete
to:
Explosively
lower their levelfor take downs
or recover from a missed takedown attempt:
Shots Doubles, Singles
Firemans
Lifts - Suplex, High Leg, High Crotch

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Ankle Picks
Explosively deliver knee strikes and kicks
o Rotational Power Development
Punches, Elbow Strikes
Side / Front Kicks and Knee Strikes
o Anaerobic Endurance
Develop muscular endurance in training to
make you explosive in the last round.
ACTIVE REST / RECOVERY

Finger Walking promote overall hand health and
dexterity
REHABILITATION
Supination / Pronation
o Rehabilitation of medial / lateral epicondylitis
(Golfer's or Tennis elbow)

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WORKOUT
Integration
o Can be integrated before, during or after your
workout. Can also be done on a totally separate
Active Rest day, promoting recovery from heavy
training.
Methods
o Endurance - Timed Set
Perform combination of exercises for a set
duration of time - Time Under Tension (TUT)
should be appropriate to exceed Lactic Acid
Threshold (LAT) approximately (strength - 45
seconds) moving into endurance training (70
seconds-120 seconds)
o Circuits
Can do done with only sledgehammer
exercises, or with a combination of different
exercises.
Can be done:
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For a specified time, ie. Do the circuit

for 2, 3, 4, 5+ minutes.
For a specified number of runs through
the circuit, ie. Do the circuit 4 times.
The goal is to increase the number of
runs, decrease rest period between runs
or increase repetitions per set (increase
your work capacity.)
o Sets / Reps
Typical Sets and Rep Schemes
5x5, 3x8, 4x6 mix up your sets and
reps.
Stay with short reps / high sets and
concentrate of explosiveness
Stay with high reps / high sets and
concentrate on muscular endurance

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Grip Specific
Exercise
Muscular Endurance
Repetitions Exercise
Finger Walking
Weaver Stick
1 Hand Levering
2 Hand Levering
Tire Taps
Supinations / Pronations
Exercise
30 sec
30 sec
6
6
6
6
Repetitions
2 Hand Slams
Golf Swings
2 Hand Slam
Decelerations
2 Hand Baseball Swings
Pullthrough to 2 Hand
Slam Decelerations
2 Hand High to Low
Swings
Repetitions Exercise
Medball Shoulder Squats

Burpees
Sledgehammer Baseball
Swings
Kettlebell Snatches
Sledgehammer
Deceleration Slams
Barbell Push Press
30 sec
30 sec
6
6
6
6
6
6
6
6
Repetitions
Band Accelerated Shots

2 Hand Sledgehammer
Levering
Pushups
Med Ball Thrusters
Sledgehammer
Deceleration Slams
Tire Step-Ups
6
6
30 sec
30 sec
6
6
6
6
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The Sledgehammer

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2-Hand Overhead Slams

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2-Hand Rotational Overhead Slams

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2-Hand High to Low Swings

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Golf Swings

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Finger Walking
(Dexterity & Hand Health)

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Finger Walking 2nd Style

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2 Hands to 1 Hand Overhead Slams

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Baseball Swings

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1-Hand Baseball Swings

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(Decelerations)

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2-Hand Conans
(Shoulder, Elbow, & Wrist Mobility)

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1-Hand Slams
(Decelerations)

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Pull-Through to 2-Hand Overhead Slams

(Decelerations)

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1-Arm Levering

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2-Arm Levering

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Back Levering
(Weaver Stick)

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2-Hand Supination / Pronation

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1-Hand Supination / Pronation

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Front Levers

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2-Hand Backward Swings

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Tire Taps
(Grip Endurance)

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Standing patterns/postures
Clubbell Patterns Shoulder Circles 2 Arms

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Clubbell Patterns Shoulder Circles 1 Arm

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Clubbell Patterns - Reverse Circles 1 Arm

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Clubbell Patterns Armpit Casts

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Grip Specific Movements

Supination / Pronation
These are great movements that engage the lower arm musculature
that cross and stabilize the elbows and wrists. As strength and
proficiency improves, the center of mass can move further from
contact point.

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Supine Patterns/Postures
Supine Shoulder Horizontal Abduction / Abduction

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Supine Shoulder Flexion / Extension

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1. http://www.DieselCrew.com
2. http://www.FightAuthority.com
3. Cosgrove, Alwyn, The Professional Fitness Coach Program
Design Bible, www.AlwynCosgrove.com, 2006.

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I hope you enjoy your exclusive sledgehammer bonus

emanual.
Sledgehammers are a very versatile tool that are
inexpensive and can be quickly and easily integrated into
your strength programs.
Sledgehammers are a means to enhance grip endurance,
explosive speed in multiple planes and recovery.
Thank you again for your support,
Jim Smith SmittyCSCS, CFT, USAW

The Diesel Crew
Achieving Beyond Potential
www.DieselCrew.com
www.CombatCoreStrength.com
www.ChaosTraining.com
www.TheGripAuthority.com

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About the Author

Jim Smith, CSCS
Jim
SmittySmith is a strength coach and cofounder of the
Diesel Crew (www.DieselCrew.com
<http://www.dieselcrew.com/> ). Jim dedicates himself to
studying, developing and enhancing athletic performance
through the utilization of conventional and non-conventional
training protocols, including; powerlifting, weightlifting,
strongman, odd-objects, Russian kettlebells and grip
strength methodologies.
This distinctive and
comprehensive approach has helped athletes of all skills levels attain their goals
and
Achieve Beyond Potential. Jim is an active student of strength athletics
and is always seeking new ways to innovate and provide a unique perspective for
gaining muscle, rehabbing injuries, improving performance and building better
athletics.
Jim is a lecturer who regularly speaks at clinics, conferences and
seminars about the importance of a comprehensive approach when analyzing the

sport specific requirements for athletes on an individual basis. He has published
articles and authored manuals related to strength and fitness written for coaches
all over the world. He is also currently a member of the Elite Fitness Q&A staff.

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COMBAT CORE BONUS Sledgehammer Essentials

THE DIESEL CREW, LLC

ACHIEVING BEYOND POTENTIAL

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

ACHIEVING BEYOND POTENTIAL

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

FUNCTIONAL MOVEMENT PATTERNS

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

ACHIEVING BEYOND POTENTIAL

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

ACHIEVING BEYOND POTENTIAL

implement. Builds mind/body connection,

ACHIEVING BEYOND POTENTIAL

Ulnar - Front Lever

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

LOADING THE ATHLETE (RESISTANCE)

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

Starting Strength / Speed Strength

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

SPORT SPECIFIC Combat Athletes

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

Side / Front Kicks and Knee Strikes

ACTIVE REST / RECOVERY

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

ACHIEVING BEYOND POTENTIAL

For a specified time, ie. Do the circuit

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

Medball Shoulder Squats

THE DIESEL CREW, LLC

ACHIEVING BEYOND POTENTIAL

Band Accelerated Shots

COMBAT CORE BONUS Sledgehammer Essentials

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

2-Hand Overhead Slams

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

1-Hand Overhead Slams

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

2-Hand Rotational Overhead Slams

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

2-Hand High to Low Swings

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL

COMBAT CORE BONUS Sledgehammer Essentials

ACHIEVING BEYOND POTENTIAL