Slosh Sled Dragging for Functional Strength

by Jim Smith, CSCS, RKC

Check out my latest article that was posted on Elite Fitness!  It involves a very unique sled dragging variation you have never seen.  I liken it to cutting for football or explosive dribbling in basketball, but the carry over is for all sports.

Non-linear, non-patterned sled dragging is the key to preparing the body, the joints and developing functional strength.  Truly bridging the gap between GPP and SPP.

SEE THE FULL ARTICLE HERE – CLICK HERE

Slosh Sled Dragging

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by Jim Smith, CSCS

Today we are going to talk about sled dragging and a very unique variation I came up with.  Most  anaerobic alactic / anaerobic lactic sports (especially combat athletics) require not only specific metabolic adaptations but a general conditioning foundation (GPP).  It is this foundation that allows more specific, higher level conditioning to be implemented and developed.

Sled dragging is an excellent tool to help develop this general conditioning baseline.

Different types of sled dragging:

• forward dragging
• backward dragging
• lateral dragging
• rotational dragging

You can also attach different attachments to the sled to drag it to make it more difficult

• tow ropes
• thick ropes
• thick “V” handle
• and now a car tire!

The Setup

Hook the tow rope through the car tire and anchor it back onto the sled.  Grab over the circumference of the tire and perform a tight chest crush.  Now walk backwards.  We also did a variation where we perform a strong rotation to move the sled.

Standard Setup

Holding Lacrosse Balls

In the video I show another variation of holding lacrosse balls.  This makes the chest crush even harder.

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Powerful Pressing Power AND Core Strength With an Important Lesson

In this new article I am going to discuss something that is of great importance.

But first, something really cool.

One Arm Dumbbell Press on Swiss Ball

This movement is awesome for:

• increasing pressing power
• improving core strength (anti-rotation, statics / dynamic isometrics)
• improving shoulder stability

We cycle in this variation once in a while after the lifter / athlete demonstrates proficiency with horizontal and vertical pressing AND horizontal and vertical pulling (*Remember, we must create a balance in the volume of movements).

As the lifter goes through the range of motion of the press there is a torque across their torso that is very significant and this must be stabilized.  Once stabilized and braced and with the shoulder retracted and packed back, the lifter will begin their set.

MOST IMPORTANT LESSON #37

In the video you’ll hear me instruct John (the second athlete in the video) to switch hands on the press.  During his set I am always observing, instructing and providing lifting cues for form.  I saw his rep was slow and he was losing stability.  Once I see this, I must immediately jump in and instruct him to switch hands or end the set if he has already lifted with both arms.

This is the key.

NO GRINDING REPS.  There is no need.  In a fatigued set where the reps are grinded out, that is when injuries occur.  Also, if every set is taken to this “failure”, overtraining is much more likely.  We want to see quality reps and complete focus by the athlete.  They must be “in” the set the entire time.  As my good friend Rob Pilger says, “Fatigue makes cowards of men” and fatigue also puts the athlete into a compromising position.  Do you let them grind the rep out in a bad movement pattern, or do you cut the set and get another rep on the next workout?

My 20 years in the trenches advice?  Cut the set.

Step 1:

Coaching Cues:

• Stabilize and Brace Core
• Retract Shoulder
• Drive Feet Down

Step 2:

Coaching Cues:

• Stabilize and Brace Core
• Retract Shoulder
• Drive Feet Down
• Drive Dumbbell to Lockout and Reset Your Air
• Slowly Return to the Starting Point*

* Key Note:  A neutral grip is preferred for athletes as this is the most advantageous and safest position.

One Arm Dumbbell Press on Swiss Ball

Cool Testimonial for AMPED

You have to see this testimonial for AMPED Warm-up.  It is from Nicolas Amp (yeah I love his last name!) and it is awesome.  Not only does he provide great feedback, he also sent me a picture of him watching AMPED in his car during a traffic jam!  Check it out!

“As a strength coach, it is my responsibility to make sure my athletes get the best from their workout and do not get injured. Every training programs, no matter how good they are, can not be performed well without a proper and well-designed warm up protocol. This is where AMPED comes in action! Everything you need to know about warming up is explained. Self-myofascial release methods, mobility training and activation… everythig is in here. I’ve been particulary interested in mobility training and what I’ve found in AMPED totally answered my questions. Thanks to AMPED, I’m confident I’m going to bring my athletes to the next level. If you are a serious strength coach, you have to get AMPED!” — Nicolas AMP

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By: John Cortese

http://CortesePerformance.com

Medicine ball throws are an excellent way to develop explosive power. I learned of these throws a few years ago from the late, world-renown speed coach, Charlie Francis; and world-famous Olympic sprint coach, Dan Pfaff.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP

Benefits:

• Great for teaching proper acceleration mechanics for novice and youth athletes.
• Can be done outdoors on grass or sand.
• Teaches triple extension of the foot, knee, and ankle in body positions specific to horizontal/vertical jumping and sprint starts.
• Teaching time is minimal- just throw the ball as fast and far/high as possible!
• Activates CNS prior to speed/strength training.

When To Do Them:
Because of the intense nature of these throws, they should be done on days when you plan to incorporate some sprints and heavy lifting. I like to do them in the warm-up to make sure the throws are done with maximal effort. Doing them tired would be pointless if you’re after speed and power development. Start with once a week, 5-10 throws per session, then work your way up to twice a week with 10-20 throws per session.

Throws:

1.) OHB Throw
a. Start with a light (4-6 lb women, 8-12 lb men) medicine ball.

b. Arms straight, squat down and back and let chest go forward; you should be in an athletic starting position.

c. Initiate movement by forcefully extending hips and throwing arms up and back to throw the ball over and behind the head.

d. You should jump off of the ground if you do these correctly.
e. Aim to throw bar as far as possible. Shoot for 5-10 quality throws, rest as needed between throws to ensure each throw is given maximal effort.
2.) Squat Throw
a. Squat down and back.

b. Lean forward and begin to feel like you are falling forward.

c. Explode/jump OUT and push medicine ball away as fast and far as possible.

d. Fall forward into push up position.

e. *Optional: Scramble up out of the push-up position and sprint 5-10 yards.
3.) Coil Throw (*Squat throw from knees)
a. This throw is almost identical to the squat throw, except it is done from your knees instead of on your feet.

b. This version should be mastered first before moving onto the squat throw to develop the strength and confidence to land in the push-up position.
Wrap Up
These throws are fun and easy to do/teach. Remember the goal for these is speed, so move that ball as fast and explosive as possible. To ensure competiveness in your training and continued progress, measure the distances on throws when you aren’t adding the sprint at the end. These can be done on sand or grass and flat or hilly surfaces.

Do these for a while and say hello to your new-found speed and power!

About The Author:
John Cortese is the owner of http://CortesePerformance.com and Cortese Training Systems LLC in Napa, CA. He works with athletes from youth to pro to get faster and stronger for their sport. For more information on how to develop into a dominant, freaky, explosive athlete, visit http://CortesePerformance.com Similar Posts:

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Reactive / Speed / Quickness

Training for Athletes

When you think about speed, quickness and reactive movements you immediately think of jumps, agility drills, jumping and maybe even perhaps some overspeed running with bands?
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP
Yes, those strength training means are one part of the equation.

The 5 Senses

You must use the senses in your training.  Especially with athletes.  I’m not talking about tasting a kettlebell, I’m speaking specifically about harnesses sight and hearing.  The next-step, unconscious patterning of actual practice and gameplay can be heightened and developed in the weightroom.

Sight & Hearing

If we can isolate the importance of sight and hearing with our athletes it does many things.  They become sharper, they can “turn on” when they need to faster, they can make their movements without thought and without hesitation.

How Do We Do Speed, Quickness and Reactive Training in the Gym?

It is simple, all we need is a tennis ball.

I am going to show you one of the ways I specifically training my athletes to get faster and improve their speed.  In this video, two MMA fighters are working on their quickness.  We use this technique early in the workout when they are fresh and can demonstrate as much power as possible.

Another benefit is this display of power in non-optimal.  There is NO PATTERN.  Only reaction.  Their is NO PLANNING, only reaction.

Drill 1:  Visual Target / No Visual Cue (VISUAL SPECIFIC)

The athlete can see there target (the tennis ball) but do not know when I am going to drop them.  They MUST grab the ball before it hits the ground TWICE.  Notice in the video, their movement.  Multi-planar, non-patterned and very explosive.

Drill 2:  No Visible Target / With Verbal Cue (VERBAL SPECIFIC)

This time the athlete will not be able to see the target, they must listen for the verbal cue.  Their hearing is heightened.  Only until the movement is initiated can they turn around and IMMEDIATELY have to find the target as fast as they can.

Drill 3:  No Visible Target / No Verbal Cue

In this drill, the athlete will stand in front of a wall and grab the tennis ball without any visual cue or verbal cue.  This is the ultimate test and proficiency of hand-eye coordination is developed very fast.  You will see immediate improvement after the first session.

Stay tuned for my next installment, where the chaotic environment is turned up a notch.

Hope you enjoyed the drills, please “like” the video on YouTube.

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