BONUS Explosive Med Ball

Explosive Medicine Ball Training Copyright 2007-2008 Jim Smith, CSCS. All Rights Reserved http://www.CombatCoreStrength.
com/
By Jim Smith, CSCS

Copyright 2007-2008 by Jim Smith The Diesel Crew, LLC
All rights reserved. No part of this special report e-book 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. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include a possible prison sentence upon conviction. 2
Explosive Medicine Ball Training Copyright 2007-2008 Jim Smith, CSCS. All Rights Reserved http://www.CombatCoreStrength.com/
EXPLOSIVE MEDICINE BALL TRAINING

Combat Core Bonus
Advanced Torso Training for Explosive Strength and Power
www.CombatCoreStrength.com
The Medicine Ball

Very few implements are as versatile as the medicine ball. This training tool, invented by William "Iron Duke" Muldoon, a nineteenth-century wrestling champion and boxing trainer, has been used for over 150 years by athletes of all sports and skill levels.
Its versatility comes from the fact that a variety of explosive movements can be engaged and stability can be created with medicine balls in and out of the gym.
Lets look at some of the other benefits.
Benefits of Med Balls They are very versatile They can be thrown They can be bounced or slammed They can be utilized as an external load They can be used as an unstable surface They are portable They are not too expensive
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They can be utilized for overloading many different movement patterns. These movement patterns can be fixed or more fluid improving their sport specific functionality Can be utilized by many different people of various strength or conditioning levels They improve coordination They improve deceleration, absorption, kinetic integrity and acceleration proficiency and mechanics They can be released which means the deceleration typically associated with barbell or dumbbell movements is not a limitation Teaches athletes how to be faster and more explosive
Medicine balls can be heavy or light, which means their usage falls along brief ranges of the F(v) curve. They can be lifted explosively, engage a reactive expression or be utilized for endurance training. Because of this, various strength qualities can be developed.
Strength Developed by Medicine Balls Muscular Endurance low intensity, long duration means, i.e. med ball lunges
Power Endurance power is defined as force displayed in minimal time. Linking these expressions together can increase an athletes power work capacity, i.e. med ball slams
Reactive Expression reactive expressions with a med ball are similar to a conventional bodyweight reactive expression with a deceleration, energy accumulation, rapid reversal of direction and accelerated. concentric contraction, i.e. med ball catch / squat and throw
Speed-Strength a combination of starting strength (activation) and explosive strength (fast contraction after activation) can be developed because of the weight of the medicine ball and static starting position, i.e. med ball backward throws
The medicine ball, because of its portability, can be secured and racked in a variety of ways while executing different movements.
Medicine Ball Positioning locked overhead bearhug shoulder zercher shotput dynamic through a pattern, i.e. thrown* * unilateral, bilateral
The volume of a training session is dependent upon the strength qualities being targeted. We dont want to sacrifice the goal just to achieve a certain amount of reps and sets. If the goal is speed and
explosiveness, when this quality diminishes during the set, stop the set.
Training Goals Speed 6-8 reps / set, 20-30 total reps per session Endurance 10-15 reps / set, 30-60 total reps per session Explosive Power - 4-6 reps / set, 16-24 total reps per session
Complex Training Following a heavy resisted conventional strength training means with an explosive exercise or vice versa, is an example of complex training. This sequence not only develops an athletes strength and power but ultimately strives to activate or turn on the greatest number of motor units in the shortest amount of time.
We can utilize medicine balls in a complex training sequence in order to realize these benefits.
Some examples include: Squat Med Ball Backward Throws Deadlift Reactive Med Ball Squats Med Ball Chest Wall Passes DB Bench Press
We can also change the sequence and replace the strength training means with a SPP (Specialized Physical Preparedness or sport
specific movement), an agility movement, an endurance movement in a complex and so on. You are only limited by your own creativity.
Some examples include: Heavy Bag Punch Combinations Rotational Med Ball Throws Zig Zag Cone Drills Med Ball Slams Kettlebell Pullthroughs Med Ball Floor Chest Passes Batting Practice Med Ball Reverse Rotational Pattern Wall Throws
Types of Medicine Balls
Dynamax
Used typically for carrying movements, push press movements against a wall, back and forth partner drills or for judging the depth for long duration bodyweight squats.
Med Ball with Handles

Typically used for rotational movements and other movements that require great control over the medicine ball. If you have a conventional med ball, nylon straps can be wrapped around it to simulate handles.
Tornado / Slam Balls

Used for standing or seated rotational movements, but tornado balls can also be thrown!
Rubberized Medicine Balls

Can be utilized for all movements, but ideal for externally loaded bodyweight movements, throws and slam exercises.
GoFit Medicine Balls

Small, hand-held medicine balls than can be utilized for many rotator cuff rehabilitative movements, including midintensity decelerative drills.
MEDICINE BALL ROUTINES
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Sample Medicine Ball Routines Exercise 1A) Med Ball Zercher Squats 1B) Med Ball Military Press 1C) Med Ball Overhead Lunges 1D) Med Ball Russian Twists Exercise Med Ball Backward Throws Med Ball Plyo Push-ups Med Ball Unilateral Wall Punches Med Ball Reverse Hyper Sets 3 3 3 3 Sets 3 3 4 4 Reps 8 8 8 8 Reps 6 6 6 10-12 Rest 180 sec Rest 120 sec 180 sec 120 sec 120 sec
Sample Medicine Ball / Bodyweight Routines Exercise 1A) Med Ball Plyo Push-ups 1B) Staggered Grip Push-ups 2A) Pull-ups 2B) Med Ball Backward Throws Exercise 1A) Bodyweight Squats 1B) Med Ball Zercher Good Mornings 2A) Med Ball Reactive Squats 2B) Bench Step-ups Sets 3 3 4 4 Sets 3 3 4 4 Reps 4 15 8 10-12 Reps 12 12 6 10 Rest 180 sec 180 sec Rest 180 sec 120 sec
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Sample Medicine Ball / Strength Training Routines Exercise Barbell Squats Med Ball Rotational Wall Passes DB Split Jumps Pull-ups with Med Ball in Guard Exercise DB Bench Press Med Ball Supine Chest Throws DB Military Press Roman Chair Med Ball Dribbling Sets 4 4 4 4 Reps 6-8 8 6 8 Rest 180 sec 120 sec 120 sec 120 sec
Sets 4 3 4 3
Reps 10 8 10-12 30 sec
Rest 120 sec 120 sec 120 sec 120 sec
Sample Medicine Ball / Agility Routine Exercise Elastic Resisted Lateral Movements Med Ball Slam -> Reactive Squats Backward Zig Zag Cones Med Ball Chest Throws Sets 3 3 3 3 Reps Various Both Sides 6 Various 6 Rest Full Recovery Full Recovery Full Recovery 120 sec
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EXERCISE INDEX
Explosive Medicine Ball Training
13
LOWER BODY
14
Zercher Squat
Front Squat
15
Thruster with Push-up
16
Thruster with Squat
17
Good Mornings
Glute-Ham Raises (GHR)
18
Glute-Ham Raises Overloaded (GHR)
19
Dunks
20
Overhead Lunges
Shoulder Lunges
21
Pullthrough to Shouldering
Braced Front Squats
22
Two Arm Overhead Squats
One Arm Overhead Squats
23
Shoulder Squats
24
Depth Jump with Backward Throw
25
Reactive Med Ball Squat
26
Reactive Med Ball Squat + Slam
27
UPPER BODY
28
Halos
29
Pull-ups with Med Ball in Guard
Narrow Pull-ups with Med Ball in Guard
30
Hindu Push-ups
31
Abducted Wall Passes
Two Arm Chest Passes against Wall
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One Arm Explosive Throws Starting Strength No Rotation
One Arm Explosive Throws with Rotation
Two Arm to One Arm Explosive Throws with Rotation
33
Reactive Chest Throws
34
Reactive Chest Throws on Swiss Ball
35
Alternating Reactive Throws on Swiss Ball
36
One Arm Reactive Throws on Swiss Ball
37
One Arm Floor Explosive Throws
Two Arm Floor Explosive Throws
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Push-Up Variations Explosive Side to Side
Push-Up Variations Narrow Push-ups
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Push-Up Variations Explosive Pop-ups
40
Curl to Press
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Throws - Low to High Sequence
42
Backward Throws
43
Partner Chest Pass to Reactive Squat
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One Arm Partner Chest Pass to Reactive Squat
45
Soccer Throw
46
Rotational Throw Downs
47
CORE
48
Rockers
Seated Unilateral Wall Throws
49
Full Range Unilateral Wall Throws
50
Two Arm Full Range Wall Throws
51
Seated Rotational Wall Throws
Kneeling Rotational Wall Throws
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Split Stance Rotational Wall Throws
Standing Rotational Wall Throws
53
Partner Rotational Throw Low to Low
Partner Rotational Throw Mid to Mid
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Rotational Throws
55
Overhead Slams
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Hanging Leg Lifts
Russian Twists
57
Russian Twists - Feet Elevated
Swiss Ball Rotations
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Swiss Ball Transverse Deceleration Throws
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Swiss Ball Horizontal Deceleration Throws
60
Partner Rotational Passes
61
Homemade Tornado Ball - Rotational Slams (Medicine ball placed inside sandbag)
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V-ups
V-ups with Medicine Ball Passing
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Guard Punches (can also be done with elastic bands)
Decline Overhead Sit-ups
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Decline Front Sit-ups
Decline Rotational Sit-ups - Shoulder
65
Decline Rotational Sit-ups - Chest
Decline Sit-ups - Chest
66
Decline Partner Tosses
Decline Rotational Partner Tosses
67
Inverted Rotational Sit-ups (can also be done with gravity boots)
Back Extensions
68
Rotational Back Extensions (Can also be thrown)
Back Extension Two Arm Dribbling
69
Back Extension One Arm Dribbling
Back Extension Deceleration Drops
70
Back Extension Scarecrows
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The Conclusion
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Conclusion
Medicine balls are a versatile tool for your athletes. Remember, as always, they are only one tool. There are many. Use them for their purpose, but be comprehensive in your training protocols. Medicine balls will enhance your athletes abilities to move quickly and create explosive power and should be a supplement to maximal, dynamic and repetitive effort resistance training. Many exercises in this manual you have probably never seen, like the reactive squats or the back extension dribbling. You too can be innovative and discover new uses for medicine if you do not get locked into conventional thought. Your strength coach,
Jim Smith, CSCS

Performance Enhancement Specialist The Diesel Crew Elite Q/A Staff Men's Fitness Contributor
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ABOUT JIM SMITH

Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW) as a Club Coach. He dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional, non-conventional and grip strength training protocols. Helping athletes of all skills levels attain their goals and Achieve Beyond Potential, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff. Jim has been published by Mens Fitness and also regularly appears on EliteFTS.com, TotalPerformanceSports.com, FightersReview.com and many others sites. To learn more about Jim, visit his website at www.DieselCrew.com
OTHER PRODUCTS FROM THE DIESEL CREW

ADVANCED KETTLEBELL TRAINING I, II
By Jim Smith and Jedd Johnson www.DieselCrew.com/ebooks.htm The Advanced Kettlebell Training eManuals have broken all conventional thought around the incorporation of kettlebell training for athletic development.
GRAPPLING CONDITIONING I, II
By Jim Smith and Jedd Johnson www.DieselCrew.com/grappling.htm The Grappling Conditioning DVD series contain many unique and applicable bodyweight exercises that can be done in the matroom, on the field or anywhere! These DVDs have been used by grapplers, firemen, rugby teams and many others to learn how to utilize partner assisted bodyweight exercises to develop functional strength.
CHAOS TRAINING
By Jim Smith www.ChaosTraining.com Bridging the gap from typical strength training means to sporting execution. This monster manual is over 670 pages of innovation. Smitty held nothing back as he packed this with all the Diesel secrets.
THE ULTIMATE SLED DRAGGING MANUAL

By Jim Smith and Jedd Johnson www.DieselCrew.com/sled.htm The Ultimate Sled Dragging eManual has provided many new and innovative sled dragging training ideas to improve restoration, bracing efficiency and conditioning levels.
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Workout Sheets
75
Medicine Ball Workout Sheets Date: Target

Warm-up
Exercise
Target: Sets
Reps
Rest
Load
Strength Training
Conditioning
Restoration
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Workout Sheets
Date: 1/2/2008 Target Exercise
Warm-up
Target: Lower Body / Upper Back Sets Reps Rest Load

Various Various Various 8 4 4 3 3 2 2 2 3 8 8 10 10 6 30 sec 6 120 sec 225lbs/75% 60 sec 50 lbs 120 sec BW+30 lbs 30 sec 135lbs/50% 30 sec 75lbs 30lbs 120 sec
Foam Roller Quads, Glutes, Hamstrings Leg Swings High Hurdle Step Overs 1) Back Squats 2A) Sandbag Zercher Lunges 2B) Weighted Pull-ups 3A) Barbell RDLs 3B) DB Side Pulls 4A) DB Clean & Press Decline 4B) Core Statics Decline 4C) Med Ball Throws Decline
Strength Training
Will perform during PM session

Conditioning
Restoration
Foam Roller Quads, Glutes, Hamstrings Stretching Quads, Glutes, Hamstrings Protein Shake + Multivitamin Contrast Shower - PM
77
www.dieselcrew.com www.combatcorestrength.com
78
Achieving Beyond Potential - Jim Smith Smitty
79

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Explosive Medicine Ball Training Copyright 2007-2008 Jim Smith, CSCS. All Rights Reserved http://www.CombatCoreStrength.

By Jim Smith, CSCS

EXPLOSIVE MEDICINE BALL TRAINING

The Medicine Ball

Lets look at some of the other benefits.

Types of Medicine Balls

Med Ball with Handles

Tornado / Slam Balls

Rubberized Medicine Balls

GoFit Medicine Balls

MEDICINE BALL ROUTINES

Reps 10 8 10-12 30 sec

Rest 120 sec 120 sec 120 sec 120 sec

Thruster with Push-up

Thruster with Squat

Glute-Ham Raises (GHR)

Glute-Ham Raises Overloaded (GHR)

Braced Front Squats

Two Arm Overhead Squats

One Arm Overhead Squats

Depth Jump with Backward Throw

Reactive Med Ball Squat

Reactive Med Ball Squat + Slam

Pull-ups with Med Ball in Guard

Narrow Pull-ups with Med Ball in Guard

Abducted Wall Passes

Two Arm Chest Passes against Wall

One Arm Explosive Throws Starting Strength No Rotation

One Arm Explosive Throws with Rotation

Two Arm to One Arm Explosive Throws with Rotation

Reactive Chest Throws

Reactive Chest Throws on Swiss Ball

Alternating Reactive Throws on Swiss Ball

One Arm Reactive Throws on Swiss Ball

One Arm Floor Explosive Throws

Two Arm Floor Explosive Throws

Push-Up Variations Explosive Side to Side

Push-Up Variations Narrow Push-ups

Push-Up Variations Explosive Pop-ups

Throws - Low to High Sequence

Partner Chest Pass to Reactive Squat

One Arm Partner Chest Pass to Reactive Squat

Rotational Throw Downs

Seated Unilateral Wall Throws

Full Range Unilateral Wall Throws

Two Arm Full Range Wall Throws

Seated Rotational Wall Throws

Kneeling Rotational Wall Throws

Split Stance Rotational Wall Throws

Standing Rotational Wall Throws

Partner Rotational Throw Low to Low

Partner Rotational Throw Mid to Mid

Hanging Leg Lifts

Russian Twists - Feet Elevated

Swiss Ball Rotations

Swiss Ball Transverse Deceleration Throws

Swiss Ball Horizontal Deceleration Throws

Partner Rotational Passes

V-ups with Medicine Ball Passing

Guard Punches (can also be done with elastic bands)

Decline Overhead Sit-ups

Decline Front Sit-ups

Decline Rotational Sit-ups - Shoulder

Decline Rotational Sit-ups - Chest