ian king - 10 original ik training concepts.pdf

8/16/2019 Ian King - 10 Original IK Training Concepts.pdf

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IAN KINGIAN KINGSUMMIT


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IAN KING

SUMMIT SESSION

LENGTH: 86:50

During his 30+ years of coaching the elite athlete, Ian conceived, developed and rened a long list of

training innovations, most of which were 10 years in the development stage before being released.

These unique and original training concepts have impacted the way the world trains more than the

training concepts of any other single person in modern physical preparation.

During this WFBOS session, Ian will take you behind the scenes and explain how and why he

developed ten of his most popular training innovations. More people around the world use these

training more than any other single inuence!

YOU WILL LEARN

1. Discover the how and why of some of the most universally used training innovations in the world

today were developed.

2. Discover the original intent of these original concepts from the source, from the person whodeveloped them.

3. Learn how to apply these highly effective training innovations in the most effective manner, giving

you and your athletes a competitive advantage!

Worlds #1 Athlete Preparation Coach

10 Original Concepts That

Have Changed the Way theWorld Trains

http://www.wfbos.com/summit

http://twitter.com/officialWFBOS

https://www.facebook.com/FitnessBusinessSummit



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Why Should You Listen to This Guy?

Over the past 33 years, Ian King, has trained elite athletes in more than

twenty different sports, in ten countries and through eight Olympic cycles.He developed and taught unique and original training concepts that have

now shaped the world of training more than any other coach in modern

physical preparation. Ian is the founder of King Sports International, one of

the world’s rst professional commercial services focusing on the physical

preparation of the elite athlete.

Some Background

1:45

4:00 I went to university with the sole goal of answering the question of ‘What

is the best way to train?’ I had started training at a young age but I had no

idea how to train other people and soon realized that neither did anyone

else. There was literally no tness industry back in the 1970’s. The terms

strength and conditioning coach or personal trainer didn’t even exist.

I started coaching athletes in 1980 while I was in university. By 1986, I was

coaching around 100 elite athletes, decided I had better turn what I was

doing into a business and King Sports International was born. Since then,

I’ve had the opportunity to work with great athletes around the world and

help them reach their potential and exceed their expectations.

During the 1980’s I also began teaching other professionals how to train.

For seven years, from the late 1980’s to the mid 1990’s, I served as

Executive Director of The National Strength and Conditioning Association

(NSCA) in Australia. When the internet came along, I used that medium to

share some of the training concepts I had developed over the years. In this

session, I will share 10 of those concepts with you.

Website: www.kingsports.net






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My Disclaimer

What I will be sharing with you in this session is information. I am fairly

critical of education when it is solely information based. Information itselfhas limitations. It will not give you condence, attract clients or put money

in the bank.

In his book “The Mystery of 2012”, Peter Russell said “Many have pointed

to a hierarchy of data, information, knowledge and wisdom. Information

can be dened as the patterns extracted from raw data. Knowledge is the

generalization of information to other situations. Wisdom determines how

that knowledge is used. It involves discernment and evaluation: Is this

decision for the better or worse’. Will it help or hinder our future well

being?” He went on to say, “At present, humanity has vast amounts of

knowledge but still very little wisdom.”

I encourage the people I coach to focus on developing wisdom. Ideally we

will eventually move from the ‘Information age’ to the ‘Age of Wisdom’.

8:35

Why Are So Many Athletes Injured?

From the outset my goal has been to learn the best way to train. And from

my observations, most physical preparation programs do more harm thangood. They may give short term results or condence to the athlete, but

result in signicant performance restrictions and/or injuries long term.

As physical preparation consultants, we are involved in two main areas,

performance enhancement and injury prevention. I believe that most

injuries are actually caused by the way athletes train. The only injury

acceptable is an unavoidable impact injury. Virtually all soft tissue injuries

are avoidable.

Training, during which focus is geared towards performance enhancement,may induce most injuries. Quite simply, most training programs are awed

from a physical preparation perspective and are causing the increased

injuries.

10:38






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Our Main Goals

When working with an athlete our goals are to:

1. Minimize lost time due to injury

2. Extend the career of the athlete

3. Give them a quality of life long after they retire

These are the greatest gifts a physical preparation coach can give to an

athlete. Much like the medical community, our mantra should be “First do

no harm”. We can give our athletes not only short term results but long

term health. Ask yourself if what you are doing today is serving the

athletes’ long term.

13:00

The 10 Original Innovations

1. Lines of movement

2. Balance

3. Prioritization

4. Bodyweight before external load

5. Abdominals rst

6. Control drills

7. Speed of movement

8. Stretching

9. Over-reaction & under-reaction

10. Think for yourself

14:12






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# 1 - Lines of Movement

This is a concept I developed, tested, and rened over a decade before I

began talking about it in 1998. It has since gained universal acceptance. Itis a method for categorizing exercises based on the muscle groups each

exercise targets. It sorts each movement into ‘the family trees of exercise’

that can be used to assess balance in your exercise selection.

At the time of developing this concept (the late 1980s) the only references

in the industry were to ‘quad dominant’ (a physical therapist term) and

push-pull (a term used in strength circles). There was no reference to ‘hip

dominant’, nor was there any recognition to the differentiation of the

vertical and horizontal planes available in upper body movements.

There are two family trees in lower body exercises; one where the quaddominates, and one where the hip dominates.

• Quad Dominant - The term quad (quadriceps) dominant is not a new

concept. For example, it is used in therapy circles to describe a person

whose gait and lower body function is dominated by the quadriceps.

However the use of the term quad dominant to describe a group of

exercises is a term I have developed.

• Hip Dominant - The term hip (gluteal) dominant to describe a muscle

group or set of exercises is one of my original creations. I feel strongly

that this group of exercises is neglected in the majority of strength

training programs.

The family trees in upper body exercises takes into account lines of

movement (i.e. vertical and horizontal):

• Horizontal plane push

• Horizontal plane pull

• Vertical plane push

• Vertical plane pull

Line of Movement categories for the trunk includes:

• Flexion

- Trunk Flexion

14:50






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- Hip Flexion

- Lateral Trunk Flexion

- Lateral Hip Flexion

• Rotation

- Trunk Rotation

- Hip Rotation

Examples of exercises that typify the lower and upper body LOM

categories include:

• Hip dominant (Deadlift and its variations)

• Quad dominant (Squats and its variations)

• Vertical pulling (Scapula depressors e.g. Chin ups)

• Vertical pushing (Arm abduction e.g. Shoulder press)

• Horizontal pulling (Scapula retractors e.g. Rows)

• Horizontal pushing (Horizontal exion e.g. bench press)

# 2 - Balance

All things being equal, and independent of any specicity demands, the

selection of exercises should show balance throughout the body. For

example for every upper body exercise there would be a lower body

exercise. For every upper body pushing movement, there would be an

upper body pulling movement. For every vertical pushing movement there

would be a vertical pulling movement. For every hip dominant exercise

there would be a quad dominant exercise and so on. The goal is to avoid

creating muscle imbalance.

20:50






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Analyzing Balance in a Training Program

Following is a sample training program and we will analyze its impact

using the concepts of LOM and Balance.

Stage 1: Weeks 1 to 4 - The bodybuilding’ phase

• A (Day 1) Incline Bar Press, DB Press, Pull-down, Bent-over row, DB

Shoulder Press, Hanging Leg Raise, Crunch, Oblique Crunch,

• B (Day 2) Squat, Leg Press, Romanian Deadlift, Glut/Ham Raise,

Stand Calf Raise

• C (Day 3) Bench Press, Dips, Seated Cable Row, Upright Row, O/

head Tric Ext, Barbell Curl, Hanging Leg Raise. Crunch, ObliqueCrunch

• D (Day 4) Hack Squats, Lunge, Leg Extension, Lying Leg Curl, Seated

Calf Raise

Analysis of BALANCE IN LINES OF MOVEMENT - LIMBS

• A (Day 1) Horizontal Push, Horizontal Push, Vertical Pull, Horizontal

Pull, Vertical Push

• B (Day 2) Quad Dominant, Quad Dominant, Hip dominant, Hip

dominant

• C (Day 3) Horizontal Push, Horizontal Push, Horizontal Pull, Vertical

Push

• D (Day 4) Quad Dominant, Quad Dominant, Quad Dominant, Hip

Dominant

Line of Movement Totals - Limbs

• Quad Dominant 5

• Hip Dominant 3

• Horizontal Push 4

• Horizontal Pull 1

22:07






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• Vertical Press 2

• Vertical Pull 1

What is wrong with this program? From the numbers, it is obvious that thisprogram is not balanced. Here are two major concerns.

1. If you create this level of imbalance between Quad and Hip Dominant

exercises, any athlete competing in a running sport is pretty much

guaranteed to suffer soft tissue injuries. A strength athlete, such as a

weightlifter, will also develop muscle imbalances and they won’t nd out

until they attempt to sprint and tear their hamstrings.

2. If you are dealing with an athlete in an upper body cyclical sport like

swimming or an impact sport like football, the imbalance between

Horizontal Push and Pull exercises puts them at a much higher risk ofshoulder injury than if they didn’t do strength training at all.

Analysis of BALANCE IN LINES OF MOVEMENT - TRUNK

• A (Day 1) Hanging Leg Raise (Hip Flexion), Crunch (Trunk Flexion),

Oblique Crunch (Trunk Rotation)

• C (Day 3) Hanging Leg Raise (Hip Flexion), Crunch (Trunk Flexion),

Oblique Crunch (Trunk Rotation)

Line of Movement Totals - Trunk

• Trunk Flexion 2

• Hip Flexion 2

• Lateral Trunk Flexion 0

• Lateral Hip Flexion 0

• Trunk Rotation 2

• Hip Rotation 0

Once again there is an obvious imbalance. The bottom line, in my opinion,

is that it is not the sport that leads to injuries, but it is the imbalances in the

preparation training that are at fault and that the vast majority of the

injuries are completely avoidable.






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Body section Priority Rating

1. Upper Body

2. Lower Body

3. Trunk (Abdominals)

That priority rating may or may not be appropriate for an individual, as

every training program should be individualized to meet the specic needs

of that client or athlete.

One of the common paradigms in the industry is that the abdominal

exercises should not be done rst. The reality is that if your abdominals

are your weakest muscle group (as is the case with most people), or your

priority, they should be done rst! Does that mean I always suggest absdone rst? NO! But if they are weaker than the rest of your body, if this

weakness is increasing the risk of injury, then DO THEM FIRST.

Q. Wouldn’t training the abdominals rst reduce

performance in the main lifts, like squats and

deadlifts? Wouldn’t that be dangerous?

A – That question reects the exact reason that people were giving in the

1980’s for doing abdominals last. If you do a movement analysis and look

at what the abdominals are doing in the squat, as you are descending, the

muscles in general are lengthening but abdominals are shortening

passively. As you are coming out of the squat the muscles are contracting

while the abdominals are lengthening passively. I concluded that if your

abdominals are your weakest muscle group, you should do them rst and

have used that strategy with great success.

The concern I have is not for muscle fatigue but a total body neural fatigue

that would only impact if you were at your peak maximal strength and ifyou did a high volume of abdominals.

Analyzing Sequence of Exercises in a Training Program (continued) The

higher up an exercise is placed in the daily workout, the greater the priority

and benet received from by that muscle group. The number one way to

give the give a muscle group priority is to place it rst in the workout.

32:28






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Analysis of sequence of exercises

• A (Day 1) Horizontal Push, Horizontal Push, Vertical Pull, Horizontal

Pull, Vertical Push

• B (Day 2) Quad Dominant, Quad Dominant, Hip Dominant, Hip

dominant

• C (Day 3) Horizontal Push, Horizontal Push, Horizontal Pull, Vertical

Push

• D (Day 4) Quad Dominant, Quad Dominant, Quad Dominant, Hip

Dominant

This training program reects the most common design aws. The

upper body horizontal pushing dominates over all other upper body musclegroups/lines of movement and the lower body quad dominant movements

dominate over hip dominant movements. These issues can be corrected

if there is an alteration or reversal of muscle groups in the subsequent

stages of training. Another important factor to consider when designing a

program is that most of the people who come to you for training already

have muscle imbalances and if you reinforce those imbalances you are

creating a bigger problem.

Prioritization – Volume

A muscle group receives priority if it receives a greater percentage of total

training time and effort relative to any other muscle group.

Analysis of VOLUME – Stage 1

• A (Day 1) Incline Bar Press, DB Press, Pull-down, Bent-over row, DB

Shoulder Press, Hanging Leg Raise, Crunch, Oblique Crunch

• B (Day 2) Squat, Leg Press, Romanian Deadlift, Glut/Ham Raise,Stand Calf Raise

• C (Day 3) Bench Press, Dips, Seated Cable Row, Upright Row, O/head

Tric Ext, Barbell Curl, Hanging Leg Raise, Crunch, Oblique Crunch

• D (Day 4) Hack Squats, Lunge, Leg Extension, Lying Leg Curl, Seated

Calf Raise

40:57






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SETS X REPS - 3 sets of 8 on all exercises

Stage 1: Analysis of VOLUME (sets)

Lines of Movement

Horiz. Push: (Day 1) – 6 (Day 4) – 6 TOTAL = 12

Horiz. Pull: (Day 1) – 3 (Day 4) – 3 TOTAL = 6

Vertical Push: (Day 1) – 3 (Day 4) – 3 TOTAL = 6

Vertical Pull: (Day 1) – 3 TOTAL = 3

Quad Dom: (Day 2) – 6 (Day 4) – 9 TOTAL = 15

Hip Dom: (Day 2) – 6 (Day 4) – 3 TOTAL = 9

There already was an imbalance as the upper body horizontal pushing

dominated over all other upper body muscle groups/lines of movement,

now that imbalance is magnied by volume with twice as many sets of

horizontal pushing vs pulling exercises. The same magnication ofimbalance exists with vertical horizontal pushing vs pulling exercises and

quad dominant vs hip dominant exercises and will create problems

overtime.

If you look at Stage 2 and 3 of that same 12 week training program you

can see that the imbalances are not corrected or reversed.


Lines of Movement

Horiz. Push: (Day 1) – 6 (Day 3) – 9 TOTAL = 15Horiz. Pull: (Day 3) – 3 TOTAL = 3

Vertical Push: (Day 1) – 3 (Day 3) – 3 TOTAL = 6

Vertical Pull: (Day 1) – 3 (Day 3) – 3 TOTAL = 6




Lines of Movement

Horiz. Push: (Day 1) – 6 (Day 3) – 6 TOTAL = 12

Horiz. Pull: (Day 1) – 6 (Day 3) – 3 TOTAL = 9

Vertical Push: (Day 1) – 3 (Day 3) – 6 TOTAL = 9Vertical Pull: (Day 1) – 3 (Day 3) – 3 TOTAL = 6



Analysis of VOLUME for the entire training program …

• Lower Body – Opposing muscle groups

Quad dominant – 48, Hip dominant – 33, Relative %age of the

lesser - 69%






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• Upper Body – Opposing muscle groups

Horizontal push – 39, Horizontal pull – 18, Relative %age of the

lesser – 46%

Anyone participating in this program is guaranteed to have a shoulder orhip injury, and those problems would develop quickly for a running sport or

a throwing sport athlete.

Prioritization – LOAD

The relative loads used will inuence and determine prioritization given to

a muscle group. Load can be viewed from a number of perspectives

including:

• Load potential: This refers to the load potential of a given exercise.

A large muscle, multi-joint exercise has greater load potential than a

small muscle group single joint exercise.

• Percentage of maximum load.

Stage 1: Analysis of LOAD

These are examples where exercises are matched or paired or provided

as the dominant alternative opposite line of movement in this program thatlack any possibility of load potential matching.

Quad Dominant v Hip dominant

• Double joint: Squat, Leg Press, Hack Squat

• Single joint: Romanian DL, Glut/Ham Raise, Leg Curl

Horizontal push v Horizontal pull

• Double joint: Bench Press

• Single joint: Reverse y

This training program further compounds the imbalances in sequence and

volume with imbalances in load.

44:55






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• Sequence abdominal exercises to reect abdominal relative

weaknesses.

• Avoid hip exion exercises prior to the workout on maximal strength

lower body days (e.g. squat and deadlift and their variations).

• Put abs last when peaking maximal strength training is the dominant

focus, to save neural energy (applicable to peak strength periods only).

# 6 - Control drills

I include 2-4 low volume/low intensity ‘control’ drills at the start of EVERY

workout, aimed at reducing the muscle imbalance in the muscle groups

to be trained on that day. This is part of my injury prevention ‘insurance’

policy.

Control drills should always come rst in the workout. This will increase

their contribution to selective muscle activation, which has both a

performance enhancement and an injury prevention role.

Control Drills - Examples

UPPER BODY

• Flutters

• Scarecrows

• Limited range prone rows

LOWER BODY

• Limited range co-contraction partial lunge

• Co-contraction limited range leg extensions

• Assisted squats

53:19






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Q. Could you please elaborate on control drills?

A – Control drills do a number of things. First they serve to switch on the

muscle so that when you load it the joint is already activated. That protectsthe joint and increases the loading potential. Secondly it increases the

lubrication in the joint which can contribute to quality of life later on. And

nally, if there is any possibility of muscle imbalance, it adds the volume to

your weaker muscle groups.

54:56

# 7 - Speed of Movement

By the mid 1980’s I had developed a system of denoting and

communicating speed of movement in strength training that involved asimple numbering system called tempo prescriptions.

There are three numbers e.g. 3:1:1. All the numbers refer to seconds. The

rst number relates to the eccentric phase. The second or middle number

relates to the pause or isometric contraction duration between the

eccentric and concentric contraction. The third number refers to the

concentric phase.

Time under tension (TUT) refers to the time that the muscle is working

continuously. This is usually measured in seconds and refers mainly to theduration of tension within a set, although can be calculated as total time

under tension in the workout.

Tempo prescriptions are just a guideline and there are alternatives. Here

are the major groups of speed of movement combinations in strength

training.

• Eccentric Speed/Time – very slow and controlled

Pause Speed/Time – long

Concentric Speed/Time – slow and controlled

• Eccentric Speed/Time – slow controlled

Pause Speed/Time – medium

Concentric Speed/Time – fast/attempt to be fast

• Eccentric Speed/Time – medium controlled

Pause Speed/Time – short


60:52






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• Eccentric Speed/Time – fast controlled

Pause Speed/Time – Nil


• Eccentric Speed/Time – fastPause Speed/Time – Nil


# 8 - Stretching

There is currently an anti-stretching movement in the tness world. I

recommend stretching, stretching before the workout and believe that

old-fashioned static stretching should be utilized the majority of the time.

Stretching/ Flexibility training (and its benets) is the most unexploited and

poorly understood aspects of training. I liken it to the ‘last frontier’.

I consider stretching the most important physical quality, rst, due to its

relationship with injury prevention and secondly for performance

enhancement.

Stretching is the only physical quality that in relation to it’s training, the

saying ‘more is better’ applies. I think that a ratio of one to one, stretching

time to training time is required. This means that the athletes should be

spending as much time if not more in exibility training as in the trainingof any other physical quality. I believe stretching is one of the reasons my

athletes enjoy such long careers.

There is also a belief that you can’t stretch cold. It takes longer to get the

range when you go in cold, but you can denitely do it, and there’s time

when you will need to do it. But if you do warm up your body temperature

rst, your starting position is at a higher level.

65:08

# 9 - Over-Reaction and Under-Reaction

The standard reaction to a new idea is over-reaction in the short term and

under-reaction in the long term. You may see a swing towards a training

trend or piece of training equipment followed by a trend away. This may be

the natural realization of the market that the trend or equipment was

over-rated. It may be a misunderstanding of the market as to how the trend

or equipment is to be used optimally. It may be a reection of the

overreaction initially followed by an under-reaction that underpins human

nature.

70:40






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Whatever the reason, it is of limited relevance to me. I will determine over

time the relevance and benet of a training trend or equipment, and use it

in a consistent manner. After all, trends in training and training equipment

come and go but the needs remain constant. Those who continually

switch their ‘favorite training methods’ have gone beyond reningtraining; they are trend followers, and this denies the athlete of

continuity in training.

# 10 - Think for Yourself

Resist the temptation in program design to conform to mainstream

paradigms simply for the sake of conforming, no matter how dogmatically

they are presented, or how much you may be ridiculed or ostracized for

trusting your intuition over conformity. Make your own mind up based on

a combination of respect for your intuition, the athlete/client’s intuition, the

results, and in respect of the body of knowledge available.

Look at it this way. If you do it the way everyone else is doing it - all

things being equal, how are you going to be better than everyone

else?

“Almost anybody can learn to think or believe or know, but not a single

human being can be taught to feel. Why? Because whenever you think or

you believe or you know, you’re a lot of other people, but the moment youfeel, you’re nobody but yourself. To be nobody but yourself, in a world

which is doing its best, night and day, to make you everybody else, means

to ght the hardest battle which any human being can ght and never stop

ghting.” E.E. Cummings

72:30

Q. Can you explain specically why you suggest

a stretch before a workout?

A – If you don’t stretch before a workout you are doing an incredible

disservice and damaging your client. If the client’s joints are tight and you

load those joints, you increase the chance of joint wear. If you free the

joints up with stretching, the nerves re better, blood ow is improved,

you get greater strength and you get a better training effect. I cringe at the

thought of someone loading without stretching.

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Q. Can we achieve that through dynamic

stretching?

Dynamic stretching does not replace static stretching! Very few people

actually need dynamic stretching other than football kickers or martial

artists. It doesn’t prevent injuries the way static stretching does.

80:54

Q. I deal with so many overweight people that are

very weak in their abdominal area. What

suggestions do you have with respect to workingabdominals rst?

A – Clients with high body fat are much harder to teach or to show

improvement. They have a greater challenge than the average person, but

they also have a greater need. Start with isometric abdominals and teach

them how to feel their muscles contracting.

84:21

Q. Does training exercise like jogging affectmuscle balance and if so how would you balance

it out?

A – All human movement creates muscle imbalance. Jogging is not as

damaging as some exercises as the loading is relatively low. I think that

walking and jogging are probably the best human movements for quality of

life after stretching. If you want to understand potential imbalances, talk to

someone who has been doing it a lot, like marathon runners and ask them

some questions.

86:50






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I A N K I N G

E m a i l :

q u e s t i o n @

k i n g s p o r t s

. n e t

W e b s i t e :

w w w. k i n g s

p o r t s. n e t

F a c e b o o k : w w w

. f a c e b o o k

. c o m/ p a g e

s/ I a n - K i n g

/ 3 5 2 4 4 2 7 9

4 0 3 5

T w i t t e r :

w w w. t w i t t e

r. c o m/ i a n j k i n g

Y o u t u b e :

w w w. y o u t

u b e. c o m/ u

s e r/ C o a c h

I a n K i n g






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ian king - 10 original ik training concepts.pdf

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