bonus explosive med ball
TRANSCRIPT
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://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 ortransmitted 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 uniquetracking codes embedded, designed to detect illegal distribution of this special
report e-book and the download links. Do not risk breaking international copyrightinfringement laws and getting yourself in major trouble. Fines start at $150,000
and include a possible prison sentence upon conviction.
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
EXPLOSIVE
MEDICINE BALLTRAININGCombat Core Bonus
Advanced Torso Training for Explosive Strength and Powerwww.CombatCoreStrength.com
http://www.combatcorestrength.com/http://www.combatcorestrength.com/ -
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://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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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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.
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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 mid-
intensity decelerative drills.
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
MEDICINE BALLROUTINES
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Sample Medicine Ball Routines
Exercise Sets Reps Rest
1A) Med Ball Zercher Squats 3 8 -
1B) Med Ball Military Press 3 8 -
1C) Med Ball Overhead Lunges 3 8 -
1D) Med Ball Russian Twists 3 8 180 sec
Exercise Sets Reps Rest
Med Ball Backward Throws 3 6 120 sec
Med Ball Plyo Push-ups 3 6 180 sec
Med Ball Unilateral WallPunches
4 6 120 sec
Med Ball Reverse Hyper 4 10-12 120 sec
Sample Medicine Ball / Bodyweight Rout ines
Exercise Sets Reps Rest
1A) Med Ball Plyo Push-ups 3 4 -
1B) Staggered Grip Push-ups 3 15 180 sec
2A) Pull-ups 4 8 -
2B) Med Ball Backward Throws 4 10-12 180 sec
Exercise Sets Reps Rest
1A) Bodyweight Squats 3 12 -
1B) Med Ball Zercher GoodMornings
3 12 180 sec
2A) Med Ball Reactive Squats 4 6 -
2B) Bench Step-ups 4 10 120 sec
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Sample Medicine Ball / Strength Training Routines
Exercise Sets Reps Rest
Barbell Squats 4 6-8 180 sec
Med Ball Rotational Wall
Passes
4 8 120 sec
DB Split Jumps 4 6 120 sec
Pull-ups with Med Ball inGuard
4 8 120 sec
Exercise Sets Reps Rest
DB Bench Press 4 10 120 sec
Med Ball Supine Chest
Throws
3 8 120 sec
DB Military Press 4 10-12 120 sec
Roman Chair Med BallDribbling
3 30 sec 120 sec
Sample Medicine Ball / Agil ity Routine
Exercise Sets Reps Rest
Elastic Resisted LateralMovements
3 VariousBothSides
FullRecovery
Med Ball Slam -> ReactiveSquats
3 6 FullRecovery
Backward Zig Zag Cones 3 Various FullRecovery
Med Ball Chest Throws 3 6 120 sec
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
EXERCISEINDEX
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
LOWERBODY
Explosive Medicine Ball Training
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Zercher Squat
Front Squat
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Thruster with Push-up
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Thruster with Squat
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Good Mornings
Glute-Ham Raises (GHR)
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Glute-Ham Raises Overloaded (GHR)
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Dunks
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Overhead Lunges
Shoulder Lunges
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Pullthrough to Shouldering
Braced Front Squats
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Two Arm Overhead Squats
One Arm Overhead Squats
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Shoulder Squats
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Depth Jump with Backward Throw
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Reactive Med Ball Squat
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Reactive Med Ball Squat + Slam
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
UPPERBODY
Explosive Medicine Ball Training
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Halos
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Pull-ups with Med Ball in Guard
Narrow Pull-ups wi th Med Ball in Guard
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Hindu Push-ups
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Abducted Wall Passes
Two Arm Chest Passes against Wall
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
One Arm Explosive Throws Starting Strength No Rotation
One Arm Explosive Throws with Rotation
Two Arm to One Arm Explosive Throws with Rotation
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Reactive Chest Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Reactive Chest Throws on Swiss Ball
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Al ternating React ive Throws on Swiss Ball
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
One Arm Reactive Throws on Swiss Ball
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
One Arm Floor Explosive Throws
Two Arm Floor Explosive Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Push-Up VariationsExplosive Side to Side
Push-Up VariationsNarrow Push-ups
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Push-Up VariationsExplosive Pop-ups
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Curl to Press
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Throws - Low to High Sequence
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Backward Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Partner Chest Pass to Reactive Squat
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
One Arm Partner Chest Pass to Reactive Squat
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Soccer Throw
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Rotational Throw Downs
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
COREExplosive Medicine Ball Training
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Rockers
Seated Unilateral Wall Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Full Range Unilateral Wall Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Two Arm Full Range Wall Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Seated Rotational Wall Throws
Kneeling Rotational Wall Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Split Stance Rotational Wall Throws
Standing Rotational Wall Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Partner Rotational Throw Low to Low
Partner Rotational Throw Mid to Mid
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Rotational Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Overhead Slams
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Hanging Leg Lifts
Russian Twists
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Russian Twists - Feet Elevated
Swiss Ball Rotations
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Swiss Ball Transverse Deceleration Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Swiss Ball Horizontal Deceleration Throws
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Homemade Tornado Ball - Rotational Slams(Medicine ball placed inside sandbag)
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
V-ups
V-ups with Medicine Ball Passing
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Guard Punches(can also be done with elastic bands)
Decline Overhead Sit-ups
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Decline Front Sit-ups
Decline Rotational Sit-ups - Shoulder
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Decline Rotational Sit-ups - Chest
Decline Sit-ups - Chest
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Decline Partner Tosses
Decline Rotational Partner Tosses
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Rotational Back Extensions(Can also be thrown)
Back Extension Two Arm Dribbling
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Back Extension One Arm Dribbling
Back Extension Deceleration Drops
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Back Extension Scarecrows
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
The ConclusionExplosive Medicine Ball Training
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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 movequickly 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 thereactive squats or the back extension dribbling. You too can be
innovative and discover new uses for medicine if you do not get lockedinto conventional thought.
Your strength coach,
J im Sm i t h , CSCS
Performance Enhancement Specialist
The Diesel CrewElite Q/A Staff
Men's Fitness Contributor
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ABOUTJIMSMITH
OTHERPRODUCTSFROMTHEDIESELCREW
ADVANCED KETTLEBELL
TRAINING I, IIBy Jim Smith and Jedd Johnson
www.DieselCrew.com/ebooks.htm
TheAdvanced Kettlebell Training eManualshave broken all conventional thought
around the incorporation of kettlebell
training for athletic development.
GRAPPLING
CONDITIONING I, IIBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/grappling.htm
The Grappling Conditioning DVD seriescontain many unique and applicablebodyweight exercises that can be done
in the matroom, on the field oranywhere! These DVDs have been
used by grapplers, firemen, rugby teamsand many others to learn how to utilizepartner assisted bodyweight exercises
to develop functional strength.
CHAOS TRAININGBy Jim Smithwww.ChaosTraining.com
Bridging the gap from typical strength
training means to sporting execution.
This monster manual is over 670 pagesof innovation. Smitty held nothing back
as he packed this with all the Diesel
secrets.
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 aCertified Strength and Conditioning Specialist (CSCS), the International Sports SciencesAssociation(ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW)as a Club Coach.
He dedicates himself to studying, developing and enhancing athletic performancethrough the utilization of conventional, non-conventional and grip strength trainingprotocols. Helping athletes of all skills levels attain their goals and Achieve BeyondPotential, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff. Jim hasbeen 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
THE ULTIMATE SLED
DRAGGING MANUALBy Jim Smith and Jedd Johnson
www.DieselCrew.com/sled.htm
The Ultimate Sled Dragging eManualhasprovided many new and innovative sled
dragging training ideas to improverestoration, bracing efficiency and
conditioning levels.
http://www.dieselcrew.com/ebooks.htmhttp://www.dieselcrew.com/grappling.htmhttp://www.chaostraining.com/http://www.dieselcrew.com/http://www.dieselcrew.com/sled.htmhttp://www.dieselcrew.com/sled.htmhttp://www.dieselcrew.com/http://www.chaostraining.com/http://www.dieselcrew.com/grappling.htmhttp://www.dieselcrew.com/ebooks.htm -
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Workout SheetsEx p l o s iv e M e d i c in e B a l l Tr a i n i n g
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Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Medicine Ball Workout Sheets
Date: Target:
Target Exercise Sets Reps Rest Load
W a r m - u p
S t r e n g t h
T r a i n i n g
C o n d i t i o n i n g
R e s t o r a t i o n
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
Workout SheetsDate: 1/2/2008 Target: Lower Body / Upper BackTarget Exercise Sets Reps Rest Load
Foam Roller Quads, Glutes,Hamstrings
Various
Leg Swings Various
High Hurdle Step Overs Various
W a r m - u p
1) Back Squats 8 3 120 sec 225lbs/75%
2A) Sandbag Zercher Lunges 4 8 60 sec 50 lbs
2B) Weighted Pull-ups 4 8 120 sec BW+30 lbs3A) Barbell RDLs 3 10 30 sec 135lbs/50%
3B) DB Side Pulls 3 10 30 sec 75lbs
4A) DB Clean & Press Decline 2 6 - 30lbs
4B) Core Statics Decline 2 30 sec -
4C) Med Ball Throws Decline 2 6 120 sec
S t r e n g t h
T r a i n i n g
Will perform during PMsession
C o n d i t i o n i n g
Foam Roller Quads, Glutes,Hamstrings
Stretching Quads, Glutes,
HamstringsProtein Shake + Multivitamin
Contrast Shower - PM
R e s t o r a t i o n
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Explosive Medicine Ball Training
Copyright 2007-2008 Jim Smith, CSCS. All Rights Reservedhttp://www.CombatCoreStrength.com/
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Achieving Beyond Potential
- Jim Smith Smitty