Innovative Sled Dragging

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

INNOVATIVE SLED DRAGGING VARIATION

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.

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

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 (more…)

High Intensity Metabolic Training

Powerful Prowler Combination

I am training two MMA fighters for their upcoming fights on August 6th.  We recently did a killer prowler finisher after their lower body workout.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Essential Lower Body Training for Athletes

One of the biggest mistakes you’ll see in a strength program designed for athletes (or anyone for that matter) is the exclusion on unilateral lower body work.  Of course the foundational compound movements like the bench, squat, deadlift, military press, power clean & press, pull-ups, etc. have to be there.

But the supplemental work pulls everything together.   Common lower body unilateral exercises include; lunges, step-ups, Bulgarian split squats, power skips, one leg glute bridges and one leg hip extensions on bench.

In addition to building a well balanced program, unilateral lower body work will also reveal imbalances that are “masked” with conventional bilateral barbell work.

Does the athlete shift left or right when performing lunges?

Does the athlete fall forward during db step-ups?

Everything you have the athlete do is a screening opportunity for you as a coach.  Always be watching!

Benefits of Unilateral Lower Body Training

• stabilization of appropriate lower kinetic segments (ankles, knees, hips, torso)
• mobility of appropriate lower kinetic segments (ankles, hips)
• balance, coordination, proprioception
• torso rigidity
• mental toughness / acuity / alertness
• improved reactivity
• charged CNS
• dynamic stretching of the hips, glutes and hamstrings

How to Modify Unilateral Lower Body Training

• overloaded – with chains, dumbbells, kettlebells, sandbags, barbells, weight vest, partner’s bodyweight
• explosive – done explosively
• static – EQI’s
• barefoot – all done barefoot, highly recommended!
• hybrids – movement of the upper body independent of the lower body’s movement, ie.  lunges with twist

In the article today, I will be showing you two advanced unilateral lower body exercises.  Both should be done once the athlete demonstrates proficiency in their progressive transitional components.

Braced Bulgarian Split Squats

Key Coaching Points:

1. Upright torso posture
2. Brace core outward, and hold isometrically
3. Center weight in the middle of your foot and anchor foot by grabbing floor with your toes

Explosive Bulgarian Split Jumps

Key Coaching Points:

1. Spend as little time on the ground as possible
2. Explode up as hard as possible and flow between reps without stopping
3. Stay upright as possible throughout the movement

Check out AMD Muscle Building

Check out Chaos Training for Athletes

Check out Core Training

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Exclusive Interview – Martin Rooney – Part 1

Just got back from Fair Lawn, NJ for an exclusive interview with Martin Rooney.  After training at the Parisi Speed School, Martin and I sat down for this 30+ minute interview done for Elitefts.com.

Lean on Me

Guest Post

Barry Gibson

http://www.grapplefit.com

It’s something of an honor to be asked to do a guest post for Smitty and Jedd, especially as I’ve been a big fan for some time. For people that don’t know, my name is Barry Gibson and I own and operate Grapplefit Training in Sunderland, England. I have been the regular strength contributor to Fighters Only Magazine for almost four years now, and have had the concept of Grapplefit for at least seven years. Only now is it becoming a reality and I have my own unit where I train combat athletes full time. I also run fat loss boot camps for ladies and gents not involved in the fight game. One of my more recognizable clients is Ross Pearson – TUF season 9 lightweight winner and now UFC fighter. At the time of writing, Ross has just defeated Aaron Riley at UFC 105.

SEE THE KILLER WORKOUT VIDEO AFTER THE JUMP (more…)

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Check out my new article in Men’s Fitness.  The original article was titled How to Increase Punching Power for MMA Athletes, but it has been restructured to:

Get a Fighter’s Physique

Throw serious punches to build muscle and burn fat

Get yourself a copy of the magazine for this month, or check it out online.  The article comes with a pretty extensive workout program.  In the magazine, I have a couple other small blurbs too!

Men’s Fitness Article HERE

Check out my new article in Men’s Fitness.  The original article was titled How to Increase Punching Power for MMA Athletes, but it has been restructured to:

Get a Fighter’s Physique

Throw serious punches to build muscle and burn fat

Get yourself a copy of the magazine for this month, or check it out online.  The article comes with a pretty extensive workout program.  In the magazine, I have a couple other small blurbs too!

Men’s Fitness Article HERE

Tom won a unanimous decision over Kyle Kingsbury Saturday night!  Unfortunately, he injured his hand and he is working to get that healed up right now.  Tom was an animal with his training and completed some of the toughest conditioning circuits I’ve created during the lead up to the fight.

We here at Diesel are proud of Tom!

Tom is looking at his next fight in the UFC at 185, so he is going to be dropping down to a more natural weight.

Here is Tom giving a shout out on MMA Junkie – CLICK HERE FOR THE DIESEL MENTION

Here’s an example of an anaerobic conditioning circuit for a wrestler or combat athlete.

1a)  Hindu-Push-ups, 30 sec

1b)  Power Rope Double Slams, 30 sec

1c)  KB swings, 30 sec

1d)  Overhead Med Ball Squats, 30 sec

1e)  Partner Zercher Good Mornings, 30 sec

1f)  DB Clean & Press, 30 sec

The athletes will do as many reps as possible in the 30 second blocks and switch on the whistle.  Each run is roughly 3:30 minutes.  3 minutes of resistance and :30 seconds of total rest which is the accumulated time to switch between exercises.  Run through this circuit 3-5 runs, dependent upon the sport.

Leave your comments – how does Dana’s form look?  Any technique adjustments?

Check out this video:

Smitty

If you’ve been visiting Diesel for a while or read any of our articles, you know we’ve been hyping grip strength training for years. It is the endpoint of the kinetic chain and power is expressed through the hands.

Training for his upcoming fight Jens Pulver hits us with a very innovative training tip for grip strength.

Check it out:

Smitty

Image from Sherdog

Not only is Kimbo fighting James Thompson this weekend on primetime (CBS May 31 at 9-11 p.m. ET/PT) but Jens Pulver is fighting Urijah Faber at WEC 34 on June 1st.

Kimbo vs. Thompson

Thompson has his work cut out for him as Kimbo is steadily improving under the watchful eye of Bas Rutten. I remember watching Thompson, who has tons of energy and was very hyper in the ring, lose via a quick knockout to Fedor’s brother Aleksander, but since then he has gone on to a solid 14-8-0 record. Kimbo, at 2-0, is fighting to establish his legitimacy in the heavyweight ranks and at the same time, progressively picking his opponents as his skills develop. Kimbo has gone from a homeless guy, to youtube sensation to living his dreams. I think this fight is not only a great opportunity for both fighters, but also the sport of MMA. Being on prime time tv will continue to increase the exposure of a great sport.

Here is a cool story on Kimbo for ESPN the Magazine: http://sports.espn.go.com/espnmag/story?id=3405201

Faber vs. Pulver

Faber, 20-1-0, is explosive, young and hungry. This is already his 5^th title defense of the WEC Featherweight title. Jens is in need of a win and would love to get a title again. This will, without a doubt, be a quick, fast-paced fight – so don’t blink! Watch on June 1^st on Versus.

Special Note: At the 1:20 mark in the video, Jens talks about training his GRIP and how he hits harder than ever (notice the KB’s in the background).

Check out this trailer: http://www.youtube.com/watch?v=n-ZyZvo-N78

Here is another video of Jens doing thick rope pull-ups:  http://www.youtube.com/watch?v=YWpPwCCdAMo&feature=related

Leave your predictions in the comments section!

Check out the pic of Kimbo above throwing the medicine ball around, check this out for more sick abdominal training exercises for athletes.

Smitty

Copy the following list and make a comment with your predictions for each fight!

Sean Sherk vs. B.J. Penn

Tito Ortiz vs. Lyoto Machida

Wanderlei Silva vs. Keith Jardine

Thiago Silva vs. Antonio Mendes

Wilson Gouveia vs. Goran Reljic

Smitty

Rumor has it that a Kimbo vs. Tyson bout is a possibility. Kimbo first has to get through James “The Colossus” Thompson on May 31st. I last pics I saw of Tyson, he was about 300 lbs. That much weight on a 5′ 10″ frame isn’t a good thing for the former champ.

Obviously the fight would be a publicity stunt and wouldn’t prove anything as far as Kimbo’s legitimacy, but I’m sure Tyson could use the money.

I’ve been a Tyson fan since the beginning and think he was one of the top 5 heavyweights of all time, but Kimbo is in his prime right now (even though he is in his mid-30’s) and Tyson is far from his fighting weight.

It wouldn’t make it out of the first round, Kimbo by KO.

Weigh in with your predictions…

Smitty