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EXPLOSIVE TRAINING FOR ATHLETIC DOMINATION

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Waiver and release of liability

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL OR DVD)

I understand and acknowledge that there are risks involved in participating in any exercise program and / or any exercises contained within this manual and dvd in consideration for being allowed to utilize the information in this manual, I agree that I will assume the risk and full responsibility for determining the need for medi-cal clearance from my physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and / or to my family while utilizing the information in this manual and dvd to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against the Diesel Crew, llc, Jim Smith, Joe DeFranco, DeFrancos Training, llc, their employees, or affiliates (collectively the Diesel Crew, llc or DeFrancos Training, llc.), for injury, loss, death, costs or other damages to me, my heirs or assigns, while utilizing all the information or partaking in the exercises contained within this manual and dvd. I further agree to release, indemnify and hold the Diesel Crew, llc, DeFrancos Training, llc, Jim Smith and Joe DeFranco from any liability whatso-ever for future claims presented by my children for any injuries, losses or damages.

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disclaimer

You must get your physician’s approval before beginning this exercise pro-gram. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publish-ers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this manual or DVD, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Accelerated Muscular Development. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Accelerated Muscular Development, please follow your doctor’s orders.

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table of contents

INTRODUCTION

WHAT IS POWER?

FACTORS AFFECTING POWER

POWER SPECIFICITY

HOW TO DEVELOP POWER

POWER QUICK TIPS

POWER WORKOUTS

6.7.8.

10.11.21.23.

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We all know athletes who can bench and squat the entire weight room, but they can’t get out of their own way. We also know athletes who are lightning fast, yet the slightest breeze can blow them away! But the athletes that everyone envy’s – the athletes that dominate on the athletic field – are the ones that possess that rare combination of strength AND speed!

THOSE are the athletes that are getting the scholarship offers, winning the gold medals and signing multi-million dollar contracts. THOSE are the athletes that have developed the most important physical characteristic in all of sports…POW-ER! And becoming POWERFUL is what this product is all about!

introduction

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Power is the product of strength and speed. This can also be termed force times velocity. And in simple terms, if an athlete is powerful, they will be able to generate force quickly. If an athlete develops force quickly, that means they can demonstrate a high rate of force development (RFD).

Force is dependent on our ability to recruit the high threshold motor units required for a specific task. And not only recruit them, but do so very fast. This is termed being “neu-rologically efficient” and this can be enhanced in the gym.

The main difference between traditional heavy weight training and power training lies in the load and speed of the movement for the exercise. If we simply look at the f(v) curve, at approximately 30-50% of max force or velocity we see the greatest power output.

Loads of 75-95% of 1RM will result in increased maximum strength, while loads of 50-60% of 1RM, performed ballistically, will result in increased maximum power.

F(v) curve, greatest power outputF(v) curve, force velocity curve

What is PoWer?

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The rest period will change as required by the specificity of the athletes’ sport, the cur-rent position in their training block and their current level of conditioning. With that being said, the movements should be done with bad intentions and with a mental focus and a level of excitation. The athletes should be moving themselves or the implement as fast as possible, even as the load increases. The goal is to always be trying to develop the RFD.

Power training must be high quality over quantity and the volume needs to be watched closely. When performing power exercises, the speed of the movement must be moni-tored. When speed diminishes, that is when the set is terminated. To ensure the upmost intensity and power, full recovery between efforts is typically recommended.

Looking at the f(v) curve again we can make the determination that if you get an athlete stronger (increase 1-5RM) and get the athlete faster (power exercises) by increasing their ability to demonstrate speed, and you do so specific to the metabolic and biomechanical demands of their sport (Verkhoshansky), they will increase their potential for performance on the field.

Training Age

Novice athletes typically fall to the left of the strength – speed continuum. At one end you have absolute strength and at the other end you have absolute speed. Developing their absolute strength will have implications on their ability to generate power. For athletes who are inexperienced in strength training, any increase in maximum strength will lead to increases in power and their ability to generate more force at fast speeds.

factors affecting PoWer

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factors affecting PoWer

For more advanced athletes, who have a solid strength foundation, the effects of maxi-mum strength training become increasingly specific to slow muscle contractions. They will require more reactive or power training to improve their power output. But it really is an individual assessment.

How Core Strength and Stability Affects Power

The generic term “core” encompasses all of the musculature anterior and posterior from the shoulders to the knees. Core strength is very important for power development. The athlete’s ability to absorb impact, stabilize, accumulate forces, and transfer power is all dependent upon their core strength. Strengthening hip dominant, rotational and anti-movement patterns, will develop a comprehensive core strength profile. This is the foundation for all multi-joint, multi-planar movements and for power development.

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Our goal is to develop multi-planar power potential for each athlete specific to their sport. And when we’re talking about “sport specific” or “functional”, power is plane and force vec-tor specific. That means whatever movement pattern we are executing, we are developing power specific to that pattern. For more clarification, we must look at Verkhoshansky’s Principles of Dynamic Correspondence. Verkhoshanky’s Dynamic Correspondence states that a functional movement must also match the duration of movement, the intensity of movement, and the speed of movement or it isn’t functional for their sport.

If we can develop an athlete’s explosive power potential in the gym in similar movement patterns of their sport, we can increase their potential to perform better on the field.

Verkhoshanky lecturing

PoWer sPecificity

You need to perform a needs analysis of their sport and determine:

` What joints are involved? ` What muscle groups are involved? ` What is the direction of movement? ` How intense is the muscle contraction? ` The speed of the movements? ` The duration of the movements?

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How to Develop Power

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imProve core strength

A strong core builds the foundation for any POWER! program. Without a strong core, the athlete will not have the ability to efficiently absorb and transfer forces through their body. The core musculature should be strengthened through the execution of various movement patterns, as well as resisting these movement patterns.

Programming

Core strength training exercises should be integrated into every work-out. Whether it is incorporating compound movements, implement-ing loaded core strength training movement patterns or resisting these same movement patterns (anti-movements), core training is a critical component.

Volume Considerations

Strength training movement patterns for core: hip flexion, hip exten-sion, rotation, lateral flexion

Volume: 3-4 sets x 8-12 reps, Rest: 30-60 seconds

Anti-movement patterns for core: resisting hip flexion, hip extension, rotation, lateral flexion

Volume: 3-4 sets x 30-90 seconds, Rest: 30-60 seconds

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Plyometrics or shock training are high intensity exercises in which the engaged muscula-ture is rapidly stretched and then suddenly contracted. If the intensity of the movement is high enough and the transition (amortization | isometric) phase is fast enough (ap-proximately 0.2 sec), the movement can be called a true plyometric. Depth jumps are the classic example of a true plyometric. With proper programming and instruction, theseexplosive movements will become an effective method for increasing muscular POWER!

Programming

Plyometrics should be introduced slowly and the volume should be monitored closely. Special attention should be made to quality over quantity of movement. Plyometrics are highly CNS intensive and should be done early in the workout after a thorough warm-up. Plyometrics also require full recovery between sets in order to perform them at the highest intensity each set.

Volume Considerations

Volume is measured in the number of ground contacts per session. This can be gradually increased over time and / or the exercise intensity can be changed by adding additional weight or varying the target height or distance of the movement. Also, the number of plyometric training sessions each week will depend upon the athlete’s current stage of development or position in their periodized training block. Typically 1-2 sessions per week is acceptable, and as stated, full recovery between sets is recommended.

Plyometrics | JumP training

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volume considerations

Plyometric volume considerations

Level Ground Contacts per Session(approximations)

Novice / Beginner 30-60

Intermediate 60-80

Advanced 80-120

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Reactive training or dynamic training methods involve movements that are fast or the intent is to move fast. For reactive means, there is a rapid pre-stretch of our muscles and other soft-tissues, and elastic energy is stored, accumulated and expressed through a powerful concentric contraction. The eccentric contraction precedes a powerful con-centric contraction.

reactive training | dynamic efforts

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Reactive training is similar to plyometrics but at a lesser intensity and typically longer amortization phase. The power developed through all reactive movements is dependent upon the athlete’s strength levels, the surface they are performing on, their technique (mechanics) proficiency, their core strength and their overall ability to absorb impact, stabilize, accumulate, and transfer ground forces without any dissipation of forces.

Dynamic movements typically utilize a load around 50-75% of the athlete’s 1RM and areperformed with great intensity and speed; such as dynamic bench or dynamic squats. Bands and chains can be used to provide accommodating resistance to the exercise. Accommodating resistance, resistance matching the athlete’s own strength curve, will also accelerate the eccentric phase of a lift, overload the end range of the movement and enhance POWER! potential.

reactive training | dynamic efforts

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Programming

Programming reactive | dynamic training methods into your program will be done through shorter, more intense sets where fewer reps and higher sets will be performed. For ex-ample, for dynamic bench press we would target a repetition range of 8 sets x 3 reps. The reason is to keep each repetition fast and explosive. This quality diminishes as the set go on, so we target shorter rep ranges.

Volume Considerations

Because of the intensity of reactive | dynamic movements, we will look toward the opti-mal rep range and volume from Prilepin’s Chart of approximately 24 total repetitions per workout. This total volume can be accomplished with a variety of set x rep schemes but err on the side of quality. This means the reps per set will be lower to ensure each effort is explosive. Some common examples:

` 8 sets x 3 reps ` 6 sets x 4 reps ` 5 sets x 5 reps ` 4 sets x 6 reps

Prileprin’s chart 

Percent Reps/sets Optimal Total range

55–65 3-6 24 18–30

70–80 3-6 18 12–24

80–90 2-4 15 10–20

90+ 1-2 4 10

reactive training | dynamic efforts

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Most Olympic lifts would be considered strength-speed movements because of the load used. Olympic lifts are usually performed with a moderate-heavy (depending on the ath-lete’s proficiency) weight is moved very fast. Typically 85% of 1RM is used, but for lifters still developing their form, lighter loads (30-70% of 1RM) can be utilized. As proficiency increases, that % gap will diminish. In the POWER! DVD, we show some Olympic lift varia-tions that are safer and more effective for the majority of athletes. Clean grip snatches, for example, are less stressful on the wrists, elbows and shoulder than the traditional grip. Also, Olympic lifts from the hang position develop more starting and explosive strength because the first pull phase is removed.

Programming

Weightlifting movements and variations are highly CNS intensive and should be done early in the workout after a thorough warm-up.

Volume Considerations

Typical weightlifting volume protocols will be utilized. Speed of the movement is the de-termining factor for autoregulating the volume.

Volume: 3-6 sets x 3-6 reps, Rest: 60-90 seconds

olymPic lift variations

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“Ballistics” represent exercises where the object is actually released. With typical bar-bell or dumbbell movements, the implement is held tightly the entire time. This means at the endpoint of the exercise, there has to be some aspect of deceleration. Ballistic movements - like throwing a medicine ball - allow you to accelerate through the entire movement.

Programming

Ballistic movements are highly CNS intensive but because of the minimal load being utilized (speed-strength), they can be performed at different stages of the workout. They can be integrated immediately after a thorough warm-up, as a contrast training superset or at the end the workout during a metabolic training complex.

Volume Considerations

Typical explosive volume protocols will be utilized. Speed of the movement is the deter-mining factor for autoregulating the volume.

Volume: 3-8 sets x 3-8 reps, Rest: 60-90 seconds

ballistic movements

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Contrast Training (also called Transfer Training or Complex Training) is defined as a strength movement followed by a speed movement or skill.

With this type of training, we’re attempting to “excite” the Higher Threshold Motor Units by performing a strength/resisted exercise and then “transfer” this heightened state into a synchronized activity. The “synchronized” activity is usually sprinting, jumping, throwing, or a sport-specific skill.

General Rules/Guidelines to follow when incorporating Contrast/Transfer Training:

1. The strength/resistance exercise should never exceed 20 seconds – preferably we don’t like it to last longer than 10sec. (This keeps the exercise more “neural” so there’s no muscular fatigue, lactic acid build-up, etc.)

2. The concentric portion of the strength exercise should be AFAP. Even if the bar doesn’t actually move that fast, the INTENT should be to move it explosively.

3. Rest 10-20 seconds between strength exercise and sprint/jump/throw. This is enough time to “recover” from the strength effort, yet short enough to still get a transfer effect. Don’t immediately jump into the sprint/jump/throw after you com-plete your strength exercise. This will increase your chance of injury. On the other hand, if you rest too long, you may not get a transfer.

4. Take full recovery between “Contrast sets”, preferably 3-5 minutes.

5. Perform at least 5 “Contrast” sets…you can do up to 12 sets per workout.

6. When incorporating Contrast Training into a workout, the Contrast Training IS the work-out. You can throw in one or two “accessory” exercises after your Contrast sets, but that’s it.

contrast training

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QUICK TIPS

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1. Genetics determines the fast-twitch and slow-twitch fiber type ratios.

2. Power = force x velocity and 30-50% of max force or velocity = greatest power

3. It takes 0.5 – 0.75 seconds to generate max tension. You can’t get max tension if the weight is too light. For example: you can stand up with 135lbs. in less than .5 seconds so it’s too light to get max tension; therefore, it’s not an efficient way to develop power.

4. PLYOMETRICS MYTH: “You need a base level of strength before incorporating any kind of plyos into your program.”

FACT: You DON’T need a base level of strength to perform plyos, but your strength level will affect the complexity of the plyo exercises you choose.

5. If an athlete develops greater power, this, in turn, enhances his ability to generate both force (strength) and velocity (speed).

6. Power is dependent upon our athlete’s ability to absorb impact, stabilize, accumu late forces and transfer ground forces.

7. Force is dependent on our ability to recruit the motor units required for the spe cific task -- not only recruit them, but do so fast. This is termed being “neurologi cally efficient”.

8. Supplement with Vitamin D - “ Researchers have known for years that skeletal muscle is a target organ for vitamin D and that deficiencies lead to muscle weakness.” - Holick, M.F. Vitamin D deficiency. New England Journal of Medicine. 2007. 357(3), 266-281. Boland, R. The role of vitamin D in skeletal muscle func tion. Endocrine Reviews. 1986. 7(4), 434-448.

9. Develop Core Strength, which includes strengthening movement patterns and re sisting these same movement patterns.

10. Why should you accelerate the barbell when lifting? Because you can! The human body was made to accelerate! Plus, in every sport, you are constantly accelerating. This is why bands and chains can make “traditional” barbell exercises more “pro ductive” for increasing power. Since bands and chains work with the athlete’s natu ral strength curve (weight increases at the top of movement as the athlete’s lever age increases); the athlete can spend less time decelerating the bar at the end of the movement. The bands and chains enable the athlete to “push through” and gen erate more force at the end of the range of motion, compared to “straight weight”.

11. When performing jump training with “heavier” athletes (example: football line man), we highly recommend performing the majority of their jumps onto boxes or a soft surface (like foam). This will decrease joint trauma upon landing and drastically prolong their “training career”.

QuicK tiPs

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WORKOUTS

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Example of how to incorporate POWER! into the WS4SB3 Weekly Plan

MONDAY: Contrast Training

1A. Barbell Squats: 6 sets of 2 reps w/ 70-80% of 1RM1B. Vertical Jumps or Squat Jumps: 6 sets of 3 jumps

*Rest 15 sec. between sets of squats and jumps. Rest 3 minutes between each “Contrast set”.

2. Walking Lunges, holding DB’s: 2 sets of 16 total steps. Rest 1 min. b/t sets. 3. Abdominal Plank, forearms on Swiss ball & feet elevated on bench: 2 sets of 30-45sec.

Rest 45 sec. between sets.

TUESDAY: OFF

WEDNESDAY: Max-Effort Upper Body Workout

THURSDAY: OFF

FRIDAY: Sprint Workout

1. AMPED “Pre-Combine Warm-up”2. 10-Yard Sprints x 8, rest 45sec. b/t sprints3. 20-Yard Sprints x 4, rest 60sec. b/t sprints4. 40-Yard Dash x 2, rest 3min. b/t sprints

SATURDAY: Dynamic Upper Body Workout

1. Push-up EQI: 2 sets of 30sec., rest 60sec. b/t sets2. Plyo Push-ups w/ feet on box: 5 sets of 4-6 reps, rest 45sec. b/t sets3A. Bent-over DB Rows: 3x83B. Rope or Band Face Pulls: 3x154A. DB Shrugs: 3x104B. Standing Lateral Raises, thumbs up: 3x125. Zottman Curls: 3x8

SUNDAY: OFF

WorKouts

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“Run Through a Brick Wall” POWER! Workout

AMPED Warm-up

1A. Heavy Forward Sled Drags: 6 sets of 15 yards

1B. Power Skips: 6 sets of 6 skips (3 each leg)

*Rest 20sec. between sled drags and skips. Rest 3-4 minutes between “Contrast sets”.

2. Jump-back Acceleration Sprints: 6 sets of 15yards, rest 60-90sec. b/t sprints.

3. Sprinter sit-ups: 3 sets of 20 reps, rest 30-60sec. b/t sets

“3-D” POWER! Workout

AMPED Warm-up

1. Med Ball Rotational Throws (at hip): 4 sets of 6 throws (each way), rest 1min. b/t sets

2. Kneeling Jumps into Med Ball Chest Pass for Distance: 10 total throws, rest 30- 45sec. b/t throws

3. Lateral Broad Jumps (w/ 10lb. weight vest): 3 sets of 5 jumps (for distance) each way. Rest 10sec. between each side, then rest 1-2min. b/t sets.

4. Lateral Sled Sprints: 3 sets of 20 yards each way. Rest 20sec. between each side, then rest 2-3 minutes between sets.

5. 20-Yard Shuttle: 4 total shuttles. Rest 1-2min. b/t shuttles

WorKouts

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“Jump Through the Roof” POWER! Workout

AMPED Warm-up

1. Depth Jump into Medicine Ball Push Press Throw for Height: 6 sets of 2 throws, rest 45-60sec. b/t sets

2. Dynamic Box Squats w/ Bands: 6-8 sets of 2 reps (w/ 50-60% barbell weight). Rest 45-60sec. b/t sets.

3. Kettlebell “Powerbomb” Swings: 4 sets of 8 reps. Rest 90sec. b/t sets.

4. Abdominal Planks: Front Plank x 1 min. supersetted w/ Side Plank x 30sec. each side. Perform 3 supersets in circuit fashion.

“Throw Your Weight Around” POWER! Workout

AMPED Warm-up

1A. Barbell Bench Press: 5 sets of 3 reps w/ 75-85% of 1RM

1B. Medicine Ball Chest Pass for Distance: 5 sets of 5 throws

*Rest 15sec. b/t sets of bench presses and throws. Rest 3-4 minutes b/t “Contrast sets”. 2. Mini-Band Pull-aparts: 4 sets of 25 reps (2 sets underhand, 2 sets overhand grip)

3. Sledgehammer Tire Chops: 3 sets of 8 reps each side

WorKouts

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“Mama Said Knock You Out” POWER! Workout

AMPED Warm-up

1A. Barbell Bench Press: 4 sets of 5 reps w/ 70-80% of 1RM

1B. Supine Medicine Ball Catch and Chest Pass: 4 sets of 5-8 reps (or until movement slows)

2A. Barbell Power Cleans from the Hang: 5 sets of 3 reps

2B. Medicine Ball Shot Put Throws: 5 sets of 3 reps each arm

3. Rotational Sledge Hammer Smashes on Tire: 3 sets of 8 reps each way

4. Ab Wheel: 3 sets of 12

“Acceleration Domination” POWER! Workou

AMPED Warm-up

1. Depth Jump into Split Squat Landing: 4 sets of 6 reps (alternating leg every other rep)

2. Sprints: 4 sets of 20 yards / 2 sets of 40 yards

3. Hip Thrusts: 3-4 sets of 8-10 reps

4. Heavy Prowler Pushes (low handle): 6 sets of 20 yard pushes

WorKoutsWorKouts

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“Triple Extension Strongman Blitz” POWER! Workout

AMPED Warm-up

1. Depth Jump into Bound for Distance: 4 sets of 3 reps

2A. Strongman Log Clean & Press: 6 sets of 4 reps (clean each rep)

2B. Medicine Backward Throws for Distance: 6 sets of 5 reps

3A. Tire Flips: 4 sets of 20 yards

3B. Backward Sled Drags - Squat into Explosive Extension: 4 sets of 20 yards

“The Preparation” POWER! Workout

AMPED Warm-up

1. Split Squat EQI (Lower): 3 sets of 1 minute

2. Push-up EQI (Upper): 3 sets of 1 minute

3. Band Resisted Hip Thrusts (Lower): 3 sets of 20 reps

4. High Rep Dumbbell Bench Press (Upper): 3 sets of 30 reps

5. High Rep Kettlebell Swings (Lower): 3 sets of 20 reps

6. Pull-ups (Upper): 3 sets of 10-15 reps

WorKouts

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“The Fighter” POWER! Workout

AMPED Warm-up

1A. Trap Bar Deadlift Jumps: 6 sets of 3 reps

1B. Backward Lunges from Deficit: 6 sets of 3 reps per leg

2A. Kettlebell Clean & Push Press: 4 sets of 6 reps (clean each rep)

2B. (Weighted) Chin-ups: 4 sets of 8 reps

3A. Tire Flips: 4 sets of 20 yards

3B. Rotational Medicine Ball Throws Against Wall: 4 sets of 6 reps each way

4. Sandbag Get-ups: 3 sets of 6-8 rep

WorKouts

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Joe DeFranco

Joe DeFranco is the owner of DeFranco’s Gym in Wyckoff, NJ. For the past 13 years, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, flexibility and endurance. Joe’s training techniques have been featured on Spike TV, NFL Network, Men’s Health Magazine, Men’s Fitness Magazine, and in the documentary, ‘STRONG’. His resume also includes All-Pro NFL players, MLB players, NHL Hockey Players and UFC fighters. Now, Joe’s techniques on warming up, stretching and injury prevention are available to YOU in AMPED!

www.defrancostraining.com

authors

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authors

Jim Smith, CSCS

Jim is a highly respected performance enhancement specialist, author, lecturer and consultant for the Diesel Strength and Conditioning. He has written for numerous national magazines including Men’s Fitness, Muscle & Fitness, Men’s Health and is a featured writer for LIVESTRONG.com. Jim has published several best selling manuals and DVD’s in the areas of athletic perfor¬mance, muscle building and strength training that have been purchased by athletes, coaches and fitness professionals all over the world.

www.dieselsc.com

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Copyright Notice

All rights reserved. No part of this book or DVD 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 or Joe Defranco. Fines start at $150,000 and include a possible prison sentence upon conviction.