My buddy Jim “Smitty” Smith has just rereleased his killer core conditioning book Combat Core with some amazing updates and bonuses including his huge Explosive Medicine Ball Training book.
He’s also coming out with a Combat Core DVD. Last I heard its filled with as many as 140 exercises.
Check out this clip….
http://www.youtube.com/watch?v=oKvOupxxE94
Here’s an article from Smitty for today’s blog…
Anatomy of a Throw
To make our athletes more explosive we must create an adaptation via their routine engagement of reactive, speed-strength similar sport specific movements or through their involvement in actual sporting events or practice. For our athletes to become faster and more explosive, general and general specific physiological qualities can be developed in the weight room through the incorporation of throws. As we know, one of the greatest benefits of throws is that there is no deceleration at the end range of movement which is typical of strength training movements. Therefore, true kinetic extension of the engaged segments can be achieved. Another benefit is that various implements and movement patterns can be utilized. We must also acknowledge that in training, these explosive throwing movements are patterned, efficiently executed, without the hindrance of accumulated physiological and CNS fatigue and with optimal breathing. This is not the case in sport. Therefore, their inclusion should be a compliment to their sport and routine sport practice sessions.
How to teach an explosive throw:
Level 1: Uninstructed
Verbally instruct the athlete or lifter to perform the movement in general terms. Have them execute the pattern. Notice the weaknesses, where the form breaks down or the kinetic alignment throughout the throw. Provide greater step-by-step instruction on each transition and segment of the movement with specific attention to the needs of each individual athlete. Remember, perfect practice makes perfect.
Level 2: Braced / Breathing
Now, have the athlete repeat the movement with the specific additional instructions of breathing execution and bracing of the torso to ensure force transfer, speed of movement and rigidity.
Level 3: Speed
With the torso now isometrically stabilized and intra-abdominal pressure engaged, the speed of movement can progressively increase. Note: As the speed increases so does the shadowing of the compensations or inefficiencies of the movement. Incorrect movements can become harder to identify so reinforcement of proper movement should continue, focusing on the basics.
Level 4: Leg Drive / Extension
As the speed increases, explosiveness can also improve with the instruction of driving through the legs (driving the ground away) and “reaching” at the end of the movement.
Level 5: Visual Target / Accuracy
We’ve established the force transfer, increased the speed and explosiveness, now we will improve the accuracy of the movement with a visual target. Introduction of cognitive (conscious intellectual activity – dictionary.com) during the pattern will now bridge the mind/body interaction. This becomes essential as we are trying to increase the potential for sub-conscious movement on the field.
Level 6: Identify Weaknesses / Modify Training Protocol
After Level 5, we are now ready to record next step strategies for developing the general strength qualities that will enhance our athlete’s throwing performance. These are modifications and updates to their training protocol.
Throws will enhance starting and explosive strength. With the right means, we can also dynamically introduce these implements into a movement to elicit and enhance a reactive throwing expression.
Get creative and understand that without a strong core we cannot develop the torso strength and rigidity our athletes need to perform explosive, multi-joint, unanticipated movements.
About the Author
Jim Smith is a Certified Strength & Conditioning Specialist and an expert trainer who writes for Men’s Fitness and the Elite Q/A Staff. Jim has been involved in strength training as a performance enhancement specialist for over 8 years and has worked with athletes from various sports who compete at various levels. He has published articles about his unique training style and innovative methods for many prominent strength and fitness related sites. He is also the authored of three renowned strength manuals. For more innovative training solutions, visit www.CombatCoreStrength.com.
Jim Smith, CSCS
Author Combat Core
_________
Bill
