Analysis Martialartsconditioning PDF

ReviewofSecretstoMartialArtsTraining
Cosgrove,Alwyn,2003,SecretsofMartialArtsConditioning,
ResultsFitnessTraining,CA.

CrossreferencedwithIanKingspublishedworks.
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p.13
2003AlwynCosgrove,SecretstoMartialArtsTraining
Chapter2:ModernTrainingPrinciples
1stparagraph
Considerthistherecanonlybeonechampion.Andalthoughmostathleteswanttobein
the unique position as the champion, they usually match this desire with the practice of
trainingEXACTLYthesamewayaseveryoneelse!DoesthatmakeANYsense?Yourgoalis
tobenumberone,butyouarerelyingontheexactsametrainingaseveryoneelseisdoing,
andlikelywhateveryoneelsedidinthepasttoreachthatgoal.
WinningandLoosing(book),1997/2002,p.220
Chapter6:InfluencesontrainingWhateveryoneelseisdoing
Lookatitthisway.Ifyoudoitthewayeveryoneelseisdoingitallthingsbeingequal,how
areyougoingtobebetterthaneveryoneelse?Realisticallychangesdooccur(albeitslowly)
in sport training because someone dared to do it differently. These people gain the
advantage,areatthecuttingedge.Thesheepfollow.Whichdoyouwanttobe?
3rdparagraph
Ifyoudowhatyouhavealwaysdone,youwillgetwhatyouhavealwaysgotten.Itifsnot
differentfromwhatyouredoingnowyoushouldcomeandstartworkingwithme.
WedotodaywhatotherswilldotomorrowCharlieFrancis.
WinningandLoosing(book),1997/2002,p.220
Chapter6:InfluencesontrainingWhateveryoneelseisdoing
Charlie Francis (Canadian sprint coach) makes an excellent point in his book Speed
Trapweshoulddotodaywhatotherswilldo(copy)tomorrow.
4thparagraph
Sportscientistsaremorelikesportshistorianstheystudywhatgoodcoacheshavebeen
doingfor2OlympiccyclesLynJones.
WinningandLoosing(book),1997,2ndEd2002,p.214,Ch37Idontknow:
WhenIsayresearch,LynJones,whoisaformerAustraliannowaDirectorsorNational
CoachingDirectorofUSWeightliftingsuggeststhatsportsscientistsaremorelikesport
historiansbecausetheytakewhatothershavebeendoingforsometimeandproveit.
King,I.,1999,GetBuffed!(book),Ch22Injuryprevention,p.109,
Butifyouacceptthatsportscienceandsporthistorianshavemuchincommon,you
wouldntbewaitingforfullconfirmation.
King,I.,1998,StrengthSpecializationSeries,Disc3,2minutesinPeriodizationof
Strength
WhenIsayresearch,LynJones,whoisaformerAustraliannowaDirectorsorNational
CoachingDirectorofUSWeightliftingsuggeststhatsportsscientistsaremorelikesport
historiansbecausetheytakewhatothershavebeendoingforsometimeandproveit.
p.15
Chapter2:TrainingPrinciples
2ndparagraph
GeneraltoSpecific:
Thisprincipleexploresthebenefitsofprogressingfromgeneraltrainingtomoreaboutsport
specific training. This principle should be used both long term and short term when
designing a conditioning program. General training to sportspecific training can be
thoughtofasoppositeendsofacontinuum.
FoundationsofPhysicalPreparation(book),2000,p.2829
Lesson2.1:PrinciplesofTrainingGeneraltoSpecific
Thisprinciplestressesthebenefitofprogressingfromgeneraltrainingtospecifictraining.
Thisprinciplecanbeappliedinbothlongtermplanning(e.g.multiyearperiodization)as
wellasshorttermplanning(e.g.annualperiodization).Generaltospecificcanviewedas
oppositeendsofacontinuum,withrelativepointsbetween(seeFig1).
Figure1Generaltospecificintermsoftrainingasoppositeendsofacontinuum.
__________________________________________________
General Specific
p.15(cont)
Chapter2:TrainingPrinciples(cont)
3rdparagraph
GeneraltoSpecific:
Inmyopinion(andthatofmycolleague,athleticdevelopmentspecialistBrianGrasso),itis
worthwhileexposingyoungorinexperiencedathletetoabroadbaseofmovementactivities
and general athletic skills prior to specializing. Conditioning Specialist Lorn Goldenburg of
Canadaillustratedthisconceptbysayingbuildathleticismbeforesportspecificity.
Inmultiyearplanningofphysicalpreparation,itisworthconsideringexposingtheyoung
athletetoabroadbaseofmovementactivitiespriortospecializinginoneparticularsport.
This concept is illustrated well by the saying Develop the athlete and then the player.
Enteringspecializationtooearlymaydenythedevelopmentofbroadermovementpatterns.
3rdparagraph(cont)
Brian Grassos business statement is You cant be a Champion, until you become an
Athlete. A great quote which really illustrates the need for athletic preparation prior to
sportspecificpreparation.
In multiyear planning of physical preparation, it is worth considering exposing the young
ThisconceptisillustratedwellbythesayingDeveloptheathleteandthentheplayer.
p.15(cont)
3rdparagraph(cont)
Theonlyathletesthatcanspecializeatayoungagearethosewithayoungsportsuchas
gymnasticsorfigureskatingwheretheaverageageoftheathleteIsveryyoung.Andeven
then,ageneralathleticdevelopmentprogramstallhasalottooffer.

The concept of early specialization is taught on the Periodization and Integration DVD
series,2002.
p.16
1stparagraph
GeneraltoSpecific:
Therealkeyinunderstandingthegeneralspecificcontinuumperhapsliesinrealizingthat
itisindeedacontinuum.
Thisprinciplestressesthebenefitofprogressingfromgeneraltrainingtospecifictraining.
This principle can be applied in both longterm planning (e.g. multiyear periodization) as
well as short term planning (e.g. annual periodization). General to specific can viewed as
oppositeendsofacontinuum,withrelativepointsbetween(seeFig1).
Figure1Generaltospecificintermsoftrainingasoppositeendsofacontinuum.
__________________________________________________
General Specific
p.16(cont)
1stparagraph(cont)
GeneraltoSpecific:
Each year when the athlete returns to general preparation it should be slightly more
specificthantheyearprior.Infactasthatathletemovestowardsmorespecifictraining,
thattooshouldbecomemorespecificthanpreviously.

Withintheyearplanforphysicalpreparationthereshouldbeconsiderationofmovingfrom
generaltrainingtospecifictraining.Howeverdonotoverlookthatgeneralandspecificcan
be viewed as opposite ends of a generalityspecificity continuum, and that as the athlete
advances through their career, it is not necessary (and perhaps even disadvantageous) to
alwaysreturntothesamepointatthegeneralityendofthecontinuumeachyear.Aseach
yearpasses,thisstartingpointatthegeneralityendmaybeatapointprogressivelymoving
away from the extremes of the generality end of the continuum (see Fig 2). This is a
concept in training that is often misunderstood and neglected by those whose only
exposurehasbeenatthebeginnerleveloftraining,orthosewhosetrainingknowledgeis
basedonpopulartextbooks.
p.16(cont)

2ndparagraph
GeneraltoSpecific:
Thisisaconceptthatinmyopinionhasbeenmisinterpretedbymostconditioningcoaches.
Theyreturntothesamestuffatthestartofeachyearthattheyweredoinglastyearorthe
yearbefore.
Thisisaconceptintrainingthatisoftenmisunderstoodandneglectedbythosewhoseonly
exposurehasbeenatthebeginnerleveloftraining,orthosewhosetrainingknowledgeis
basedonpopulartextbooks.

ComparisonofGENERALTOSPECIFICwordingsbyparagraph

# King,I,1999/2000, Cosgrove,A,2003, Cosgrove,A.&Cosgrove,
FoundationsofPhysical SecretesofMartialArts R.,2009,ProgramDesign
Preparation Competition Bible(2nd)
1 This principle stresses the This principle explores the
benefit of progressing from benefits of progressing from
general training to specific general training to more
training.Thisprinciplecanbe about sport specific training.
applied in both longterm This principle should be used
planning (e.g. multiyear both long term and short
periodization)aswellasshort term when designing a
term planning (e.g. annual conditioning program.
periodization). General to General training to sport
specific can viewed as specific training can be
oppositeendsofacontinuum, thought of as opposite ends
withrelativepointsbetween. ofacontinuum.
2 In multiyear planning of Inmyopinion(andthatofmy
physical preparation, it is colleague, athletic
worth considering exposing development specialist Brian
the young athlete to a broad Grasso), it is worthwhile
base of movement activities exposing young or
prior to specializing in one inexperienced athlete to a
particularsport.Thisconcept broad base of movement
is illustrated well by the activities and general athletic
saying Develop the athlete skills prior to specializing.
and then the player. Conditioning Specialist Lorn
Entering specialization too Goldenburg of Canada
early may deny the illustrated this concept by
development of broader saying build athleticism
movementpatterns beforesportspecificity.Brian
Grassosbusinessstatementis
You cant be a Champion,
until you become an Athlete.
A great quote which really
illustrates the need for
athletic preparation prior to
sportspecific preparation.
The only athletes that can
specialize at a young age are
those with a young sport
such as gymnastics or figure
skating where the average
age of the athlete Is very
young. And even then, a
general athletic development
program stall has a lot to
offer.
10

ComparisonofGENERALTOSPECIFICwordingsbyparagraph(cont)

3 Within the year plan for The real key in understanding
physical preparation there the general specific
should be consideration of continuum perhaps lies in
moving from general training realizing that it is indeed a
to specific training. However continuum. Each year when
do not overlook that general theathletereturnstogeneral
and specific can be viewed as preparation it should be
oppositeendsofagenerality slightlymorespecificthanthe
specificity continuum, and year prior. In fact as that
that as the athlete advances athlete moves towards more
through their career, it is not specific training, that too
necessary (and perhaps even should become more specific
disadvantageous) to always thanpreviously.
return to the same point at
the generality end of the
continuumeachyear.Aseach
yearpasses,thisstartingpoint
at the generality end may be
at a point progressively
moving away from the
extremes of the generality
endofthecontinuum(seeFig
2). This is a concept in
training that is often
misunderstood and neglected
bythosewhoseonlyexposure
hasbeenatthebeginnerlevel
of training, or those whose
training knowledge is based
onpopulartextbooks.
4 Withineachaspectoftraining This is a concept that in my
there is merit in considering opinion has been
progressively from general misinterpreted by most
exercisestospecificexercises. conditioning coaches. They
This is no different from returntothesamestuffatthe
crawling before you walk, start of each year that they
but often overlooked in the were doing last year or the
desiretotrainwithspecificity. year before. Training has to
Ensure that the athlete has be dynamic, not static. No
obtained all the benefits of progress. No advanced
training from general or non athletic development. And no
specific exercises before Champions.
progressing to more specific
exercises.
11
p.1617
2ndparagraph
IndividualizationofTraining:
To really maximize the training effect it is necessary to take into account every single
individual difference that the athlete presents. Each training program needs to be
individualizedandmodifiedtosuittheindividual.
Lesson2.1:PrinciplesofTrainingIndividualizationofTraining
This principle stresses that to optimize the training effect, it is necessary to take into
accountallthefactorsthattheindividualathletepresents.Thissuggeststhateachtraining
program needs to be individualized. Modified to suit the individual, in each aspect of
trainingspeed,strength,endurance,flexibilityandsoon.
12
p.17(cont)
2ndparagraph
Manycoachesknowaboutthis.Veryfewactuallyapplyit.Youcangivemealltheexcuses
youwantabouttime,etcbutyoucantignorethefactthatyouareshortchangingathletes
byprovidinggenerictrainingprograms.
Lesson2.1:PrinciplesofTrainingIndividualizationofTraining
Manyknowaboutthisprinciple.Fewemployit.Excusessuchasnotenoughtimeortoo
manyathletestodealwithareusuallygivenasadefense.Whilstthereissomevalidityto
these comments, I believe it is more a case of lack of knowing how to individualize
programs, lack of appreciation of the enormous benefits of individualized programs, and
lack of motivation to do the extra work that prevent this training principle being fully
utilized.
13
p.17(cont)
2ndparagraph
Youcangivemealltheexcusesyouwantabouttime,etcbutyoucantignorethefactthat
youareshortchangingathletesbyprovidinggenerictrainingprograms.
King,I.,1997,WinningandLosing,Ch7TrainingTheories,p.50.
Usualexcuses.Ihavetoomanyathletestoservice,notenoughtime.Realitydontreally
believe in its necessity, or too lazy, or simply do not possess the knowledge and skills to
individualize.
14
INDIVIDUALIZATIONKINGS1999AND2000VERSION
King,I.,2000,FoundationsofPhysicalPreparation,Ch2PrinciplesofTraining,p.2930.
This principle stresses that to optimize the training effect, it is necessary to take into
accountallthefactorsthattheindividualathletepresents.Thissuggeststhateachtraining
program needs to be individualized. Modified to suit the individual, in each aspect of
trainingspeed,strength,endurance,flexibilityandsoon.
Individualfactorsincludingage,gender,experience,injuryhistory,anthropometricvariables
and so on. This principle is amongst those principles that are the least employed. Many
knowaboutthisprinciple.Fewemployit.Excusessuchasnotenoughtimeortoomany
athletestodealwithareusuallygivenasadefense.Whilstthereissomevaliditytothese
comments,Ibelieveitismoreacaseoflackofknowinghowtoindividualizeprograms,lack
ofappreciationoftheenormousbenefitsofindividualizedprograms,andlackofmotivation
todotheextraworkthatpreventthistrainingprinciplebeingfullyutilized.
Manyalsoarguethatathletescompetinginteamsportsarebetteroftrainingasagroupon
thesameprograme.g.groupsofthesameposition.AgainIsuggestthisisanexcuse.My
recommendation with team sports for optimal preparation, is to only train on group
activitiesinaspectssuchastacticsandteamruns.Thebalanceofthetrainingisbetteroff
beingindividualized.
15
INDIVIDUALIZATIONCOSGROVES2003VERSION
Cosgrove,A.,2003,SecretstoMartialArtsTraining,TrainingPrinciples,p.1617.
The question I get asked most at seminars, conferences etc. is not the theory behind my
trainingprogramsbutcopiesofactualtrainingprogramsIhavewritten.Youcancreditthis
tothemanyfitnessmagazineandbooksouttherethatpromotetheonesizefitsalltraining
routinenotwoathleteswillrespondthesametothesameprogram,evenifwewereto
prescribe the exact same training variables we would get a different result with every
individual.Thisistheheartoftheindividualizationprinciple.
To really maximize the training effect it is necessary to take into account every single
individual difference that the athlete presents. Each training program needs to be
individualized and modified to suit the individual. Many coaches know about this. Few
actually apply it. You can give me all the excuses you want about time, etc. by you cant
ignorethefactyouareshortchangingtheathletesbyprovidinggenerictrainingprograms.
Thereisageneralprogramattachedinthisbookbutbeawareoftheneedtomodifyand
individualizetheprogramtoreallyoptimizeitsbenefits..
16
ComparisonofINDIVIDUALIZATIONwordingsbyparagraph
# King1999and2000 Cosgrove2003 Cosgrove&Cosgrove2009
1 This principle stresses that to ThequestionIgetaskedmostat Each individual person will
optimize the training effect, it is seminars,conferencesetc.isnot present themselves with various
necessarytotakeintoaccountall the theory behind my training specific weaknesses, muscle
the factors that the individual programs but copies of actual imbalances etc. depending on
athlete presents. This suggests trainingprogramsIhavewritten. theirhistory,theirdailyactivities,
thateachtrainingprogramneeds You can credit this to the many their sport and a number of
tobeindividualized.Modifiedto fitness magazine and books out factors. And not only will they
suittheindividual,ineachaspect therethatpromotetheonesize arrive in different conditions,
of training speed, strength, fitsall training routineno two they will respond differently to
endurance,flexibilityandsoon. athleteswillrespondthesameto the training program. This
the same program, even if we principletiesinwiththeneedfor
weretoprescribetheexactsame quality assessments. There are
trainingvariableswewouldget commonalities with the average
a different result with every client which is why we can work
individual. This is the heart of off a template to design the
theindividualizationprinciple. programbuteachprogramneeds
to take into consideration
prioritizing what that specific
individual needs. There is no
such thing as a one size fits all
program.
2 Individual factors including age, To really maximize the training
gender, experience, injury effectitisnecessarytotakeinto
history,anthropometricvariables account every single individual
and so on. This principle is difference that the athlete
amongstthoseprinciplesthatare presents.Eachtrainingprogram
theleastemployed.Manyknow needs to be individualized and
aboutthisprinciple.Fewemploy modified to suit the individual.
it. Excuses such as not enough Many coaches know about this.
timeortoomanyathletestodeal Few actually apply it. You can
with are usually given as a givemealltheexcusesyouwant
defense. Whilst there is some about time, etc. by you cant
validity to these comments, I ignore the fact you are short
believeitismoreacaseoflackof changing the athletes by
knowing how to individualize providing generic training
programs,lackofappreciationof programs.
the enormous benefits of
individualizedprograms,andlack
of motivation to do the extra
work that prevent this training
principlebeingfullyutilized.
3 Many also argue that athletes There is a general program
competing in team sports are attached in this book but be
better of training as a group on awareoftheneedtomodifyand
thesameprograme.g.groupsof individualize the program to
the same position. Again I reallyoptimizeitsbenefits..
suggest this is an excuse. My
recommendation with team
sportsforoptimalpreparation,is
to only train on group activities
in aspects such as tactics and
team runs. The balance of the
training is better off being
individualized.
17
p.17(cont)
4thparagraph
EqualandOppositeEffect:
CreditmustgotoIanKingofAustraliaforbringingthisconcepttothetrainingworld.The
conceptisbasedonthebeliefthattoeveryaction(intraining)thereisbothapositiveand
and negative outcome, and often, the negative outcome is equal or as powerful as the
positiveone.
Lesson2.1:PrinciplesofTrainingEqualandOppositeEffect
Thisisaveryinterestingprinciple,aconceptthatIhavecreated.Onethatuponmastering,
willassistyoutoavoidnegativeoutcomesfromtraining.Theconceptisbasedonthebelief
thattoeveryaction(intraining)thereisapositiveandanegativeoutcome,andthatoften
thenegativeoutcomeisequaloraspowerfulasthepositiveoutcome.
18
p.18
2ndparagraph
For example in boxing the fighter is often in a forward head position and throwing
punchesfromaninternallyrotatedshoulderposition.Consequentlytheupperpecs,shoulder
andtheinternalrotatorsofthearm/shoulderbecomeshorterandtighterthantheexternal
rotatorsandscapularetractors.
Forexampleinboxing
Letsuseswimmingforexample
the fighter is often in a forward head position and throwing punches from an internally
rotatedshoulderposition
Mostswimmingstrokesinvolverepetitiveinternalrotationoftheupperarm.
Consequently the upper pecs, shoulder and the internal rotators of the arm/shoulder
becomeshorterandtighterthantheexternalrotatorsandscapularetractors.
Consequentlytheinternalrotatorsofthearm/shoulderbecomeshorterandtighterthan
theexternalrotators
19
p.18(cont)
SUMMARY
2ndparagraph
punchesfromaninternallyrotatedshoulderposition.Consequentlytheupperpecs,shoulder
andtheinternalrotatorsofthearm/shoulderbecomeshorterandtighterthantheexternal
rotatorsandscapularetractors.
Lets use swimming for example. Most swimming strokes involve repetitive internal
rotation of the upper arm. Consequently the internal rotators of the arm/shoulder
becomeshorterandtighterthantheexternalrotators.Themoreyearsoftrainingand/or
the higher volume of swimming the athlete is exposed to, the greater the potential
problem.
20
p.18(cont)
Most strength and conditioning coaches will make the mistake of strengthening these
alreadyshortmusclesforsportspecificreasons.Myapproachwouldbetotaketheinjury
preventionangle and train the opposite movements and muscle groups to eliminate these
imbalancesthuslengtheningthecareeroftheathlete.
alreadyshortmuscles.
Referringbacktotheperformanceenhancementvs.injurypreventiondebate,theearliest
strength training methods for swimming may have focused on strengthening the prime
moverstoenhanceperformance...
Fortunatelyforthecoacheswhoenjoytheircomfortzone,mostcoachesandstrengthand
conditioningcoachesareoblivioustothisconcept.Consequently,theathletecontinuesto
developtheirimbalancesresultinginreducedperformanceandincreasedinjurypotential.
Themoretheytrain,themorevolumetheyareexposedtointraining,theworsetheyget.
21
p.18(cont)
...My approach would be to take the injury prevention angle and train the opposite
movementsandmusclegroupstoeliminatetheseimbalancesthuslengtheningthecareer
oftheathlete.
moverstoenhanceperformancetheapproachIproposeistofocusoninjuryprevention
first,andonlywhenthereisadegreeofsuitabilityinmusclebalance(lengthandstrength),
toshiftemphasistowardsperformanceenhancement.Theprimemoversforexamplebeing
theinternalrotatorsof theupperarm,whilsttheinjurypreventionapproachmayinitially
prioritizetheexternalrotatorsoftheupperarm.
The solution be able to determine an athletes current imbalance (in variables affecting
injury potential and performance); and then progressively implement training to correct
thoseimbalance.Couldmeanyouhavetodosomemorelearningtoachievethefirststep.
It may also mean you will have try harder to implement methods that may include non
traditionalapproaches.
22
OppositeandEqualEffect
SUMMARY
preventionangle and train the opposite movements and muscle groups to eliminate these
imbalancesthuslengtheningthecareeroftheathlete.
23
p.18(cont)
4thparagraph
Theunderlyingmessageofthisprincipleisthateverysinglemethodwillcreateanegative
effectalsoandthatmustbecounteredwithotherexercisesinthatphaseoftrainingorin
subsequentphases.Decreasingandeliminatinginjuriesorthechanceofinjuriesarejustas
importantasimprovingperformance.
The strong message inthe equal and opposite effectconcept is thatevery single training
methodwillhaveanegativeeffectandmustbecountered.Thisiswhyultimatelyitisnot
aquestionofwhichisthebesttrainingmethodratheramatterofusingawiderangeof
methods, with the most pressing question being what balance of each training method
shouldbeused?Howmuchandwhen?
24
EQUALANDOPPOSITEEFFECTKINGS1999AND2000VERSION
Oppositeandequaleffect.
Thisisaveryinterestingprinciple,aconceptthatIhavecreated.Onethatuponmastering,
willassistyoutoavoidnegativeoutcomesfromtraining.Theconceptisbasedonthebelief
thattoeveryaction(intraining)thereisapositiveandanegativeoutcome,andthatoften
the negative outcome is equal or as powerful as the positive outcome. An excellent
examplefromagenerallifeexampleistheQueenslandcanetoad.Thesewereapparently
introducedtocounterabugpest,whichhadbeendamagingthecanecrops.Ashorttime
later,thesolutionbecameaproblemthefrogsthemselvesbecameapest!
An example closer to sport is training for the specific sport itself. Whilst it is the most
important and beneficial aspect of training, it invariably results in muscle strength and
flexibilityimbalances.Ifthesearenotanticipatedorrecognized,thecanresultininjuries
including career threatening injuries. Lets use swimming for example. Most swimming
strokes involve repetitive internal rotation of the upper arm. Consequently the internal
rotators of the arm/shoulder become shorter and tighter than the external rotators. The
moreyearsoftrainingand/orthehighervolumeofswimmingtheathleteisexposedto,
thegreaterthepotentialproblem.
The strong message in the equal and opposite effect concept is that every single training
methodwillhaveanegativeeffectandmustbecountered.Thisiswhyultimatelyitisnot
aquestionofwhichisthebesttrainingmethodratheramatterofusingawiderangeof
methods, with the most pressing question being what balance of each training method
shouldbeused?Howmuchandwhen?
Another important point to remember is the narrower the range of training used, the
greaterthepotentialimbalancethatwillbecreatedovertime.
IhaveprovidedsomeexamplesofthisconceptinTable6.
25
Whencoaches(includingstrengthandconditioningcoaches)endorseatrainingmethod,the
lastthingtheyappeartowanttoheararethelimitationsornegativesthatmayresultfrom
theoveruseofthatmethod.Tworeasonsmayexistforthislessthaninterestedresponse.
Firstly,humaninsecurityisrevealedwhenpeoplearechallengedtoseetheshortcomingsof
their preferred methods. And secondly, it would require extra effort to determine the
appropriatewaytocounterthenegatives,andtodeterminehowlongandwhentoapply
themorepreferredmethod.
Themoretheytrain,themorevolumetheyareexposedtointraining,theworsetheyget.
26
EQUALANDOPPOSITEEFFECTCOSGROVES2003VERSION
CreditmustgotoIanKingofAustraliaforbringingthisconcepttothetrainingworld.The
conceptisbasedonthebeliefthattoeveryaction(intraining)thereisbothapositiveand
and negative outcome, and often, the negative outcome is equal or as powerful as the
positiveone
punches from an internally rotated shoulder position. Consequently the upper pecs,
shoulderandtheinternalrotatorsofthearm/shoulderbecomeshorterandtighterthanthe
externalrotatorsandscapularetractors.
preventionangleandtraintheoppositemovementsandmusclegroupstoeliminatethese
imbalancesthuslengtheningthecareeroftheathlete.Thisisalmostlikeanonspecific
trainingprogram.
Theunderlyingmessageofthisprincipleisthateverysinglemethodwillcreateanegative
effectalsoandthatmustbecounteredwithotherexercisesinthatphaseoftrainingorin
subsequentphases.Decreasingandeliminatinginjuriesorthechanceofinjuriesarejustas
importantasimprovingperformance.
27

ComparisonofEQUALANDOPPOSITEEFFECTwordingsbyparagraph

1 This is a very interesting Credit must go to Ian King of This is a sub quality of the
principle, a concept that I Australia for bringing this specificityprincipleandcredit
have created. One that upon concepttothetrainingworld. must go to Ian King of
mastering, will assist you to The concept is based on the Australia for bring this
avoidnegativeoutcomesfrom beliefthattoeveryaction(in concept to the fitness
training.Theconceptisbased training) there is both a industry.
on the belief that to every positive and and negative
action (in training) there is a outcome, and often, the
positive and a negative negative outcome is equal or
outcome, and that often the as powerful as the positive
negative outcome is equal or one.
as powerful as the positive
outcome. An excellent
example from a general life
example is the Queensland
cane toad. These were
apparently introduced to
counter a bug pest, which
had been damaging the cane
crops.Ashorttimelater,the
solution became a problem
the frogs themselves became
apest!
2 An example closer to sport is Forexampleinboxingthe Foreveryactionthereisan
training for the specific sport fighter is often in a forward equal and opposite reaction.
itself. Whilst it is the most head position and throwing This means that in training,
important and beneficial punches from an internally there is both a positive and
aspectoftraining,itinvariably rotated shoulder position. negative outcome to any
resultsinmusclestrengthand Consequentlytheupperpecs, method used, and that the
flexibilityimbalances.Ifthese shoulder and the internal negative outcome is as equal
are not anticipated or rotators of the arm/shoulder as the positive one. For
recognized, the can result in become shorter and tighter example a bench press is a
injuries including career than the external rotators fantastic upper body strength
threatening injuries. Lets use andscapularetractors. exercisebutwhenoverused
swimmingforexample.Most it can cause the upper pecs,
swimming strokes involve shoulder and the internal
repetitive internal rotation of rotators of the arm/shoulder
theupperarm.Consequently to become shorter and
the internal rotators of the tighter than the external
arm/shoulderbecomeshorter rotators and scapula
and tighter than the external retractors causing forward
rotators. The more years of roundingpostureandpossible
training and / or the higher neckandshoulderinjuries.
volume of swimming the
athlete is exposed to, the
greaterthepotentialproblem.
28


3 Referring back to the Most strength and Therefore a coach needs to
performance enhancement conditioning coaches will understandthatandtrainthe
vs. injury prevention debate, make the mistake of opposite movements and
the earliest strength training strengthening these already muscle groups to eliminate
methods for swimming may short muscles for sport these imbalances thus
have focused on specific reasons. My lengthening the career of the
strengthening the prime approach would be to take athlete. So the positive
movers to enhance the injury prevention angle benefits of bench pressing
performance the approach I and train the opposite also carry alongside them the
propose is to focus on injury movements and muscle negative effects of muscle
prevention first, and only groups to eliminate these imbalances if not countered
when there is a degree of imbalances thus with rowing and external
suitability in muscle balance lengthening the career of the rotatorwork.
(length and strength), to shift athlete. This is almost like a
emphasis towards nonspecifictrainingprogram.
performance enhancement.
The prime movers for
example being the internal
rotators of the upper arm,
whilst the injury prevention
approach may initially
prioritizetheexternalrotators
oftheupperarm.
4 The strong message in the The underlying message of The underlying message of
equal and opposite effect this principle is that every this principle is that every
concept is that every single single method will create a single training method that
training method will have a negative effect also and create a positive change,
negative effect and must be that must be countered with carries with it an equal
countered. This is why other exercises in that phase negative effect, which must
ultimately it is not a question of training or in subsequent beaddressed.Asaresult,you
of which is the best training phases. Decreasing and can see that there cannot be
method rather a matter of eliminating injuries or the any perfect program as
using a wide range of chance of injuries are just as every program by the nature
methods, with the most important as improving of this principle will have a
pressing question being performance. negativeoutcomealso.
what balance of each training
methodshouldbeused?How
muchandwhen?
5 Another important point to
rememberisthenarrowerthe
range of training used, the
greater the potential
imbalancethatwillbecreated
overtime.
29


6 When coaches (including
strength and conditioning
coaches) endorse a training
method, the last thing they
appear to want to hear are the
limitationsornegativesthatmay
result from the overuse of that
method. Two reasons may exist
for this less than interested
response. Firstly, human
insecurity is revealed when
peoplearechallengedtoseethe
shortcomings of their preferred
methods.Andsecondly,itwould
requireextraefforttodetermine
the appropriate way to counter
the negatives, and to determine
howlongandwhentoapplythe
morepreferredmethod.
7 Fortunately for the coaches
whoenjoytheircomfortzone,
most coaches and strength
and conditioning coaches are
oblivious to this concept.
Consequently, the athlete
continues to develop their
imbalances resulting in
reduced performance and
increased injury potential.
Themoretheytrain,themore
volumetheyareexposedtoin
training,theworsetheyget.
8 The solution be able to
determineanathletescurrent
imbalance (in variables
affecting injury potential and
performance); and then
progressively implement
training to correct those
imbalance. Could mean you
have to do some more
learning to achieve the first
step. It may also mean you
will have try harder to
implement methods that may
include nontraditional
approaches.
30
p.19
1stparagraph
ProgressiveOverload:
Thisstressestwoissues.Firstlytheneedforoverloadintraining,andsecondlytheneedfor
progressionintrainingoverload.
Lesson2.1:PrinciplesofTrainingProgressiveOverload
Thisprinciplesstressestwoissues.Firstlytheneedforoverloadintraining,andsecondly
theneedforprogressionintrainingoverload.
31
p.19(cont)
2ndparagraph
Ourbodiesarelazyresistanttochangewhatscientistscallhomeostasisthedesirefor
the body to remain in exactly the same state. To create a change we need to apply a
stimulusthatoverloadsthebodycreatesaconditionthatisoverorabovewhatthebody
hasnormallybeenexposedto.
Youcouldsaythatourbodiesarelazy,resistanttochange.Toinduceachangeorincrease
inourphysicalcapacity,weneedtoapplyastimulusthatisoverandabovewhatweare
usuallyexposedto.Thebodyadaptstothishigherlevelofstimulus,andthiscouldbeour
newbase,ournewhomeostasis.
32
p.19(cont)
3rdparagraph
Once the body has adapted to this state we must again overload it safely and
progressively.
Thebodyadaptstothishigherlevelofstimulus,andthiscouldbeournewbase,ournew
homeostasis. To create further higher levels of physical capability, we need to apply this
sameprocessexposethebodytoahigherlevelofstimulus.
33
p.19(cont)
4thparagraph
Inlaymanstermsthismeansthatshouldwewishtobecomestrongerweneedtoincrease
theloadlifted.
This higher level may be an increase in intensity of training, or the volume of training, or
both. For simplicity sake I use the word load, which refers to a combination of both
intensityandvolume.Thisistheprincipleofoverload.
Forexample,instrengthtraining,ifweneverincreasetheloadlifted,wemaynotseean
increaseinstrength.
NB. Despite verbatim stating This stresses two issues. Firstly the need for overload in
training,andsecondlytheneedforprogressionintrainingoverload,theauthorchosenot
tocutandpastefromtheoriginaltextbyKingthediscussionaboutthesecondissue.
34
p.19(cont)
5thparagraph
ThebestquoteforprogressiveoverloadIveeverheardcamefrom.....
The above paragraph is in keeping with the pattern of copying and paraphrasing the
authorfollowingtheoriginaltextsocloselythatwhenanexampleoraquoteisused,he
obligedwithavariationofthesamething.Inthiscaseanhistoricalexamplewasgiveninthe
Foundationsbook(MilotheGreekboy).
ThesporthistoriansoftenrefertothedocumentcaseofayoungGreekwrestler,Milo,who
,inabout6thCenturyBC,asthestoryistold,wouldrunaroundthestadiumwithayoung
calfaroundhisshouldersforexternalload.Asthecalfgrewandgainedweight,theexternal
loadincreased,thusprovidingprogressiveoverload!
35
PROGRESSIVEOVERLOADKINGS1999AND2000VERSION
King,I.,2000,FoundationsofPhysicalPreparation,Ch2PrinciplesofTraining,p.3132
Thisprinciplestressestwoissues.Firstlytheneedforoverloadintraining,andsecondlythe
needforprogressionintrainingoverload.
Youcouldsaythatourbodiesarelazy,resistanttochange.Toinduceachangeorincrease
in our physical capacity, we need to apply a stimulus that is over and above what we are
usuallyexposedto.Thebodyadaptstothishigherlevelofstimulus,andthiscouldbeour
newbase,ournewhomeostasis.Tocreatefurtherhigherlevelsofphysicalcapability,we
needtoapplythissameprocessexposethebodytoahigherlevelofstimulus.Thishigher
level may be an increase in intensity of training, or the volume of training, or both. For
simplicity sake I use the word load, which refers to a combination of both intensity and
volume.Thisistheprincipleofoverload.
For example, in strength training, if we never increase the load lifted, we may not see an
increaseinstrength.Thisisalimitationofbodyweightonlystrengthexercises.Unlessthe
body increases in total weight, there is no increase in external load. Maximal strength
changesmaynotoccuroncethebodyhadadaptedtoliftingthebodyweight.
Thesecondpartofthisprinciplestressesthatweneedtoapplytheseincreasesinloadina
progressive manner. If we do not apply these increases in load progressively, we increase
the risk of either overtraining (where the body experiences high level fatigue) or the
increasedincidenceoftraininginducedinjuries;orboth.
ThesporthistoriansoftenrefertothedocumentcaseofayoungGreekwrestler,Milo,who
,inabout6thCenturyBC,asthestoryistold,wouldrunaroundthestadiumwithayoung
calfaroundhisshouldersforexternalload.Asthecalfgrewandgainedweight,theexternal
loadincreased,thusprovidingprogressiveoverload!
36
PROGRESSIVEOVERLOADCOSGROVES2003VERSION
Thisstressestwoissues.Firstlytheneedforoverloadintraining,andsecondlytheneedfor
progressionintrainingoverload.
Ourbodiesarelazyresistanttochangewhatscientistscallhomeostasisthedesirefor
the body to remain in exactly the same state. To create a change we need to apply a
stimulusthatoverloadsthebodycreatesaconditionthatisoverorabovewhatthebody
hasnormallybeenexposedto.
Once the body has adapted to this state we must again overload it safely and
progressively.
Inlaymanstermsthismeansthatshouldwewishtobecomestrongerweneedtoincrease
theloadlifted.
The best quote for progressive overload Ive ever heard came from Sports conditioning
specialistCharlesStaley.
37

ComparisonofPROGRESSIVEOVERLOADwordingsbyparagraph

1 Thisprinciplestressestwoissues. This stresses two issues. Firstly In order to get the body to
Firstly the need for overload in the need for overload in change, new demands need to
training, and secondly the need training, and secondly the need be placed on it. We have all
for progression in training for progression in training heard the story of the Greek
overload. overload. Wrestler Milo who every
morning picked up a baby calf
and pressed it overhead. Over
theyearsthecalfgrewintoafull
grown bull but those small
increasesinbodyweight,allowed
Milo to grow stronger at the
same time so at the end of he
training he was able to lift a
fullygrownbull.
2 Youcouldsaythatourbodiesare Ourbodiesarelazy resistantto This has been termed the
lazy, resistant to change. To change what scientists call progressiveoverloadprinciple
induce a change or increase in homeostasisthedesireforthe in effect that results occur as an
ourphysicalcapacity,weneedto body to remain in exactly the outcome of progressive exercise
applyastimulusthatisoverand samestate.Tocreateachange using enough frequency,
above what we are usually weneedtoapplyastimulusthat intensity and duration to cause
exposed to. The body adapts to overloads the body creates a thebodytoadaptandchange.
this higher level of stimulus, and condition that is over or above
this could be our new base, our what the body has normally
new homeostasis. To create beenexposedto.
further higher levels of physical
capability, we need to apply this
same process expose the body
toahigherlevelofstimulus.This
higher level may be an increase
in intensity of training, or the
volume of training, or both. For
simplicity sake I use the word
load, which refers to a
combination of both intensity
andvolume.Thisistheprinciple
ofoverload.
3 Forexample,instrengthtraining, Once the body has adapted to The human body is essentially
if we never increase the load this state we must again resistant to change what
lifted, we may not see an overload it safely and scientists call homeostasis.
increase in strength. This is a progressively. Homeostasis is defined
limitation of bodyweight only scientifically..What this means
strength exercises. Unless the to you is that the body want to
body increases in total weight, stay the same the same
there is no increase in external temperature, the same.The
load. Maximal strength changes bodydoesnotwanttochange.
maynotoccuroncethebodyhad
adapted to lifting the
bodyweight.

38

ComparisonofPROGRESSIVEOVERLOADwordingsbyparagraph(cont)

4 The second part of this In laymans terms this means To create or force a change
principle stresses that we that should we wish to we need to apply a new
needtoapplytheseincreases become stronger we need demand or stimulus that
in load in a progressive toincreasetheloadlifted. overloads the body and
manner. If we do not apply creates a stress to the body
these increases in load that it is not used to. Hans
progressively,weincreasethe Seyle used a similar model in
risk of either overtraining what he termed the GAS
(where the body experiences model or General Adaptation
high level fatigue) or the to Stress. Essentially, after
increased incidence of being exposed to stress (the
traininginduced injuries; or alarm phase) our bodies will
both. up regulate to handle the
stressor (the resistance
phase).Thatsreallywhatwe
areexploitinghere.Thethird
phase of Seyles model is
exhaustionwhichiswhywe
also have periodization and
therecoveryandregeneration
principle.
5 The sport historians often The best quote for Oncethebodyhasadaptedto
refertothedocumentcaseof progressiveoverloadIveever the demands we must again
a young Greek wrestler, Milo, heard came from Sports overload it and apply that
who,inabout6thCenturyBC, conditioningspecialistCharles same stress in a bigger
asthestoryistold,wouldrun Staley.Inotherwordsunless amount.
around the stadium with a you ask your body to do
young calf around his something beyond which it
shoulders for external load. has already accomplished it
As the calf grew and gained wontchange.
weight, the external load
increased, thus providing
progressiveoverload!
6 So,shouldwewishtobecome
stronger,weneedtoincrease
theloadlifted..
7 The best quote for
progressiveoverloadIveever
heard came from Sports
conditioningspecialistCharles
Staley.
8 In other words, unless ask
your body to do something
beyond which it has already
accomplished, it wont
change.
39
p.1920
6thparagraphonp.19,1stparagraphonp.20
Recovery:
Theprincipleofrecoveryrecognizesthattrainingalonedoesnotproduceanyresults.Thats
rightyougetbetterbyrecoveringfromtraining.
Lesson2.1:PrinciplesofTrainingRecovery
Theprincipleofrecoveryrecognizesthatthetrainingeffectisnotsimplyaresultoftraining
alone, but occurs from a combination of training and the subsequent recovery from
training.
40
p.1920
1stparagraphonp.20
Recovery:
...ThisissuchanimportantconceptImgoingtorestateit.
Ah,no.ItisrestatedbecausetheoriginalFoundationstextrepeateditwith:
Itisonlywhenrecoveryisallowedthatweseethesupercompensationeffect,
2ndparagraphonp.20
YouDONOTimprovefromtraining.YouimprovebyrecoveringFROMtraining.
Itisonlywhenrecoveryisallowedthatweseethesupercompensationeffect,
41
p.20(cont)
3rdparagraph
Recovery:
Thetrainingeffectisacombinationoftrainingandthesubsequentrecoveryfromtraining.It
isonlywhenrecoveryisallowedthatweseethesupercompensationeffect,whenthebodys
physicalcapacityiselevatedinresponsetotraining.Trainingplustrainingequalsnothing.
Trainingplusrecoveryequalsresults.Ifyoudoubleyourtrainingeffort,youneedtodouble
yourrecoveryeffortsifyouwanttoseedoubletheresults.
alone, but occurs from a combination of training and the subsequent recovery from
training.Itisonlywhenrecoveryisallowedthatweseethesupercompensationeffect,
the unique phenomenon where the bodys physical capacity is elevated in response to
training,inanticipationofanotherexposuretothesamestimulus.
42
p.20(cont)
3rdparagraph(cont)
Thisistheleastunderstoodtrainingprinciple.
Thisisnottosuggestthattheprincipleisfullyunderstandandimplementedtoitsfullest
43
RECOVERYKINGS1999AND2000VERSION
alone,butoccursfromacombinationoftrainingandthesubsequentrecoveryfromtraining.
Itisonlywhenrecoveryisallowedthatweseethesupercompensationeffect,theunique
phenomenon where the bodies physical capacity is elevated in response to training, in
anticipationofanotherexposuretothesamestimulus.
Figure3Thefatigue/recoverycurve.
Finallythetrainingeffect.
Trainingoccurs (supercompensation)
Thendetraining
Theinitialresponseisfatigue. Thebodythenresists
There has been a significant increase in recognition of this principle within western world
trainingacrossallsportsoverduringthe1990s.Thisisnottosuggestthattheprincipleis
fully understand and implemented to its fullest. However at least the awareness of the
principleofrecoveryhasincreased.
Theprincipleofrecoverycanfocusontheshortertimeframeissues,suchastimebetween
sets within a workout, the middle time frames, such as recovery weeks between
macrocycles, and the longer time frames, such as the number of weeks required in the
transitionphase.
44
RECOVERYCOSGROVES2003VERSION
Theprincipleofrecoveryrecognizesthattrainingalonedoesnotproduceanyresults.Thats
right you get better by recovering from training. This is such an important concept Im
goingtorestateit:
YouDONOTimprovefromtraining.Youimprovebyrecoveringfromtraining.
Thetrainingeffectisacombinationoftrainingandthesubsequentrecoveryfromtraining.
It is only when recovery is allowed that we see the supercompensation effect, when the
bodys physical capacity is elevated in response to training. Training plus training equals
nothing.Trainingplusrecoveryequalsresults.Ifyoudoubleyourtrainingeffort,youneed
to double your recovery efforts if you want to see double the results. This is the least
understoodtrainingprinciple.
45

ComparisonofRECOVERYwordingsbyparagraph

1 The principle of recovery The principle of recovery Theprincipleofrecoveryand
recognizes that the training recognizesthattrainingalone regeneration recognizes that
effectisnotsimplyaresultof doesnot produceanyresults. training alone does wont
training alone, but occurs Thats right you dont get produce any results. You
from a combination of better by training you get dont actually improve as a
training and the subsequent better by recovering from result of training you
recovery from training. It is training. This is such an improve as a result of
onlywhenrecoveryisallowed important concept Im going recoveringFROMtraining.
that we see the super torestateit:
compensation effect, the
unique phenomenon where
thebodiesphysicalcapacityis
elevated in response to
training, in anticipation of
anotherexposuretothesame
stimulus.
2 There has been a significant You DO NOT improve from Training plus training equals
increase in recognition of this training. You improve by nothing. Its training plus
principlewithinwesternworld recoveringfromtraining. recoverthatequalsresults.If
training across all sports over you double your training
duringthe1990s.Thisisnot effort, you need to double
tosuggestthattheprincipleis your recovery efforts if you
fully understand and want to see double the
implemented to its fullest. results.
However at least the
awareness of the principle of
recoveryhasincreased.
3 The principle of recovery can The training effect is a Any changes in the training
focus on the shorter time combination of training and program should be reflected
frame issues, such as time the subsequent recovery by corresponding changes in
between sets within a fromtraining.Itisonlywhen therecoveryprogramanditis
workout, the middle time recovery is allowed that we prudent in todays world to
frames, such as recovery see the supercompensation exploit the advantages of
weeks between macrocycles, effect, when the bodys massage, foam roller work
and the longer time frames, physical capacity is elevated and the various pre and post
such as the number of weeks in response to training. workout nutritional strategies
required in the transition Training plus training equals thatarecurrentlyavailable.
phase. nothing. Training plus
recoveryequalsresults.Ifyou
double your training effort,
you need to double your
recoveryeffortsifyouwantto
see double the results. This is
the least understood training
principle.
46
p.20(cont)
4thparagraph
Specificity:
TheSAIDprinciplespecificadaptationtoimposeddemand.Thisprinciplesuggestthatyour
adaptationto trainingwill be specific e.g. long slowrunning willenhance yourability to
runlongandslowbutisunlikelytoenhanceyourabilitytorunshortandexplosively.
Lesson2.1:PrinciplesofTrainingSpecificity
Theprincipleofspecificitysuggeststhatyouradaptationtotrainingwillbeveryspecificto
thenatureofthetrainingyouaredoing.Forexampleifyouaredoinganumberoflong,
slowjogsperweek,yourphysicalcapacitytodothatspecificactivitymaybeenhanced.An
acronymthatappearstohavelostpopularitybutisquiteillustrativeofthispointistheSAID
Principlespecificadaptationstoimposeddemands.
47
SPECIFICITYKINGS1999AND2000VERSION
Theprincipleofspecificitysuggeststhatyouradaptationtotrainingwillbeveryspecificto
thenatureofthetrainingyouaredoing. For exampleifyouaredoinganumberoflong,
slowjogsperweek,yourphysicalcapacitytodothatspecificactivitymaybeenhanced.An
acronymthatappearstohavelostpopularitybutisquiteillustrativeofthispointistheSAID
Principlespecificadaptationstoimposeddemands.Onefactorresponsibleforincreasing
sportingperformancesistheincreasedapplicationofthisprincipletraininghasacrossall
sportsgenerallybecomemorespecific,withpositiveresults.Forexampleteamssportssuch
as the rugby codes have now added more specific anaerobic training to the traditional
aerobic only training protocols. Sprint training is even used by more rugby codes these
days,whichconsideringsprintingisanintegralpartofthegame,isnottoosoon!
As an extension of this principle there has been a trend towards specificity in training. I
support this trend, but only when the specificity does result in improved performance.
Application of training for the sake of specificity, with no knowledge of its superiority in
trainingeffects,Idonotsupport.Ibringtoyourattentionthistrendtowardsspecificityfor
thesakeofspecificity,andthepressurethatyoumayexperiencetodowhateveryoneelse
isdoing.Amoreimportantprincipleinthiscaseistheprincipleoftransfer.
Ibelievethattheprincipleofspecificityshouldbeappliedtoeachdominantphysicalquality
in a different manner. I believe that strength training does not need to be (it can be
however)asspecifictothesportingactionassomesuggest.Speedtrainingneedstohavea
greaterdegreeofspecificitythanstrengthtraining,andenergysystemtraining(endurance)
hasthegreatestneedofallthreeforspecificity.
Figure 4 Relative application of the principle of specificity to the dominant physical

qualities.
Strengthtraining Speedtraining EnduranceTraining

___________________________________________________________
General <>Specific
48
SPECIFICITYCOSGROVES2003VERSION
The SAID principle specific adaptation to imposed demand. This principle suggest that
youradaptationtotrainingwillbespecifice.g.longslowrunningwillenhanceyourability
torunlongandslowbutisunlikelytoenhanceyourabilitytorunshortandexplosively.
Similarlywillliftingslowandheavilytransfereffectivelytoimprovingyourpunchingspeed?
Perhaps. If strength is the limiting factor in your speed. But definitely not if that specific
adaptationisnotnecessary.
49

ComparisonofSPECIFICITYwordingsbyparagraph

1 The principle of specificity The SAID principle specific Also known as the SAID
suggests that your adaptation adaptation to imposed principle, which is an
totrainingwillbeveryspecific demand. This principle acronym for specific
to the nature of the training suggest that your adaptation adaptation to imposed
youaredoing.Forexampleif to training will be specific demand. This principles
you are doing a number of e.g. long slow running will suggeststhatthebodyadapts
long,slowjogsperweek,your enhance your ability to run to the specific demands
physical capacity to do that longandslowbutisunlikely placed on it. For example,
specific activity may be toenhanceyourabilitytorun long slow running will
enhanced. An acronym that short and explosively. enhance your ability to run
appears to have lost Similarly will lifting slow and long and slow, but is unlikely
popularity but is quite heavily transfer effectively to to enhance your ability to
illustrative of this point is the improving your punching bench press maximal weight.
SAID Principle specific speed? Perhaps. If strength is Training programs need to
adaptations to imposed the limiting factor in your reflect the specific goal that
demands. One factor speed. But definitely not if we are trying to achieve.
responsible for increasing thatspecific adaptationisnot Remember to start with the
sporting performances is the necessary. big picture in mind what
increased application of this outcome do you want this
principle training has across training program to produce?
all sports generally become Be sure you are using
more specific, with positive demands that are specific to
results. For example teams thatoutcome.
sports such as the rugby
codes have now added more
specific anaerobic training to
the traditional aerobic only
training protocols. Sprint
trainingisevenusedby more
rugbycodesthesedays,which
considering sprinting is an
integral part of the game, is
nottoosoon!
2 As an extension of this
principle there has been a
trend towards specificity in
training
3 I believe that the principle of
specificity should be applied
to each dominant physical
qualityinadifferentmanner
50
p.20(cont)
5thparagraph
Reversibility:
Thisistheuseitorloseitprinciple.Understandingthisprinciplewillallowyoutodetermine
thedifferentphasesoftraining,transitiontimes,recoveryweeksetc.Thisisalsoknownas
detraining and is a key component behind the success of undulating periodization
programs.
Lesson2.1:PrinciplesofTrainingReversibility
This principle simply states that once you remove the stimulus of training, the physical
capacitiesdevelopedasaresultoftrainingwilldiminish,goaway.Simplyput,ifyoudont
useit,youloseit.
Understanding this principles will assist you in determine issues such as how many days
the athlete can afford to take between sessions of the same type, how many weeks the
athlete can take off in the transition phase of the year, and how infrequently the athlete
canaffordtoexposehim/herselftospecifictrainingtomaintainthatqualitybutnotloseit.
Anothertermyoumayseenusedasasynonymisdetraining.
51
p.20(cont)
Thisistheuseitorloseitprinciple.
This principle simply states that once you remove the stimulus of training, the physical
capacitiesdevelopedasaresultoftrainingwilldiminish,goaway.Simplyput,ifyoudont
useit,youloseit.
Understanding this principle will allow you to determine the different phases of training,
transitiontimes,recoveryweeksetc.
Understanding this principles will assist you in determine issues such as how many days
the athlete can afford to take between sessions of the same type, how many weeks the
athlete can take off in the transition phase of the year, and how infrequently the athlete
canaffordtoexposehim/herselftospecifictrainingtomaintainthatqualitybutnotloseit.
Thisisalsoknownasdetrainingandisakeycomponentbehindthesuccessofundulating
periodizationprograms.
Anothertermyoumayseenusedasasynonymisdetraining.
52

ComparisonofREVERSIBILITYwordingsbyparagraph

1 This principle simply states This is the use it or lose it
that once you remove the principle.Understandingthis
stimulus of training, the principle will allow you to
physical capacities developed determine the different
as a result of training will phases of training, transition
diminish, go away. Simply times, recovery weeks etc.
put, if you dont use it, you This is also known as
loseit. detraining and is a key
component behind the
success of undulating
periodizationprograms.
2 Understanding this principles
will assist you in determine
issuessuchashowmanydays
the athlete can afford totake
betweensessionsofthesame
type, how many weeks the
athlete can take off in the
transition phase of the year,
and how infrequently the
athlete can afford to expose
him/her self to specific
training to maintain that
quality but not lose it. It can
also be used to allay fears of
the athlete in certain
situations e.g. a female
athlete fearing that the
strengthprogramwilldevelop
undesirable (in her eyes)
muscle mass. You can either
go the but your hormone
system will not create that
typeofresponseorifitdid
happenwejuststopthattype
of training and it will go back
toitspreviouscondition.
3 Another term you may seen
used as a synonym is
detraining.
53
p.21
1stparagraph
Transfer:
this principle focuses on to what degree each quality trained in the gym or in practice
actually TRANSFERS to an onthefield or inthering performance. This principle therefore
places more importance on doing the training that gives the best result as measured by
sportsperformance,thanitdoesonconformingtospecificityforthesakeofspecificity.
Lesson2.1:PrinciplesofTrainingTransfer
Theprincipleoftransferfocusesonwhateffectonperformanceoccurredfromthetraining
used. In other words, this principle places more importance on doing the training that
gives the best result as measured by performance, than it does on conforming to
specificityforthesakeofspecificity.
54
p.21
1stparagraph(cont)
Transfer:
For example will the time taken to achieve a 400lb squat as opposed to a 300 lb squat
actuallybeworththetimeinvestedwhenyoustepintothering?
King,I.,1997,WinningandLoosing,p.44,
Ch7TrainingTheories
Loadingvs.musclerecruitment/integration/sequencinginstrengthtraining
I have observed a frightening US trend creep into Australian strength training methods.
Thatisthebelievethatmoreisbetter.Butisit?Isanathletewhocansquat200kgsbetter
abletotransferthatstrengthtosportthananathletewhocanonlysquat140kgs?Iwant
to know more than numbers. I want to see it, to understand their muscle recruitment.
ThenIcananswerthatquestion.ButnoIdonotbelieveloadingaloneisadeterminantof
superiortransfer.
2ndparagraph
Transfer:
Thisconceptwasbroughttothetrainingworld,onceagainbyIanKing.
55
p.21(cont)
2ndparagraph
Transfer:
This concept...tends to be ignored by the less enlightened coaches as the specificity

principleisusuallywellengrained.
Thisconceptisrarelytaught,andevenlessunderstood.
56
p.21(cont)
2ndparagraph
Transfer:
Occasionallythetransferprinciplewillbetheoppositeofwhatthespecificityprincipleis.
A classic example may be the application of a slow speed deadlift as opposed to a power
cleanforasprinter.Thespecificityforspecificitygroupmaysuggestthatthepowerclean
beimplemented.Ifhowever,youfeltthatthedeadlift,forthatparticularathlete,atthat
particulartime,washavingasuperiortransfertotheathletesperformanceyouwoulduse
thedeadlift.
57
p.21(cont)
2ndparagraph
Transfer:
Thatsoktransferisfarmoreimportantthanspecificity.
FoundationsofPhysicalPreparation(book),2000,PlanningandIntegrationofTraining,p.
91
i) Transfer is more important than specificity: It is more important, in my opinion, that

the training has a positive effect on athlete than it is that the training meets current
trends or peer approval in specificity ratings; being contrary to popular opinion and
methods,thisconceptisdifficultformanytoapprehend;
The principle of transfer focuses on what effect on performance occurred from the
trainingused.Inotherwords,thisprincipleplacesmoreimportanceondoingthetraining
that gives the best result as measured by performance, than it does on conforming to
specificityforthesakeofspecificity.
58
p.21(cont)
2ndparagraph
Transfer:
Asyoullhearmesayalotitsoktobreaktherules,aslongasyouknowtherules.
HowtoWriteStrengthTrainingPrograms(book)ExerciseSequence,1998,,p.51
excellentsayingIonceheardLorenSeagrave(USsprintscoach)say:Youshouldknowthe
rulesbeforeyoubreakthem.
59

ComparisonofTRANSFERwordingsbyparagraph

1 The principle of transfer focuses thisprinciplefocuseson towhat
on what effect on performance degree each quality trained in
occurred from the training used. the gym or in practice actually
In other words, this principle TRANSFERS to an onthefield or
placesmoreimportanceondoing inthering performance. This
the training that gives the best principle therefore places more
result as measured by importance on doing the
performance, than it does on training that gives the best
conforming with specificity for result as measured by sports
thesakeofspecificity. performance, than it does on
conformingtospecificityforthe
sake of specificity. For example
willthetimetakentoachievea
400lbsquatasopposedtoa300
lb squat actually be worth the
timeinvestedwhenyoustepinto
thering?
2 Thisconceptisrarelytaught,and This concept was brought to the
even less understood. A classic trainingworld,onceagainbyIan
example may be the application King. And tends to be ignored
of a slow speed deadlift as bythelessenlightenedcoaches
opposed to a power clean for a as the specificity principle is
sprinter. The specificity for usually well engrained.
specificity group may suggest Occasionally the transfer
that the power clean be principle will be the opposite of
implemented. If however, you what the specificity principle is.
felt that the deadlift, for that Thats ok transfer is far more
particular athlete, at that important than specificity. As
particular time, was having a youll hear me say a lot its ok
superior transfer to the athletes tobreaktherules,aslongasyou
performanceyouwouldusethe knowtherules.
deadlift.
3 Application of this principle
requires having the tenacity,
knowledgeandexperiencetouse
your discretion, rather than
conforming or following the
sheep herd and doing what is
best in the interests of the
athlete, as opposed to what will
give you the smoothest mean
thatactingasaContrarianornot
conforming with current trends
such as the specificity trend can
cause some heartache, as you
may experience pressure to
conform, followed by transition
through life (by this I ostracism
fornotconforming).
60
p.2122
3rdparagraphp.21
Variety:
Everyone knows that training load needs to be progressively increased but not everyone
seemstobeawarethattrainingstimulusneedstobeperiodicallyvaried.
Lesson2.1:PrinciplesofTrainingVariety
Theprincipleofvarietystressestheneedforprovidingvarietyinthetrainingprogram.
61
p.2122
3rdparagraphp.21,1stparagraphp.22
Variety:
italsoallowsustoimplementnewmethodsinthetrainingprogramtokeeptheathletes
frombeingstale.
The variety provides a number of benefits it avoids the athlete becoming bored or stale
with the training activities. It also ensures the training effects from a variety of training
methods.
1stparagraphp.22
Variety:
During periods just prior to competition we have less variety than we would have in the
earlierstagesofpreparation,andviceversa.
The application of variety will be influenced by a number of factors. During periods of
specialization (e.g. immediately prior to the commencement of the competitive period),
there may be less scope for variety. Alternatively, in the period furthest from the
competitivephase(e.g.thegeneralpreparatoryphase),youcanimplementgreatervariety.
62
VARIETYKINGS1999AND2000VERSION
Theprincipleofvarietystressestheneedforprovidingvarietyinthetrainingprogram.The
varietyprovidesanumberofbenefitsitavoidstheathletebecomingboredorstalewith
thetrainingactivities.Italsoensuresthetrainingeffectsfromavarietyoftrainingmethods.
The application of variety will be influenced by a number of factors. During periods of

specialization (e.g. immediately prior to the commencement of the competitive period),
there may be less scope for variety. Alternatively, in the period furthest from the
competitivephase(e.g.thegeneralpreparatoryphase),youcanimplementgreatervariety.
Thekeytotheuseofvarietyistoknowwhentoapplytheprinciple.Useofvarietyshould
not compromise continuity in training when attempting to develop specific qualities, and
varietyshouldbeimplementedbeforetheathletebecomesbored,notafter.
63
VARIETYCOSGROVES2003VERSION
Cosgrove,A.,2003,SecretstoMartialArtsTraining,TrainingPrinciples,p.2122
Everyoneknowsthattrainingloadneedstobeprogressivelyincreasedbutnoteveryone
seemstobeawarethattrainingstimulusneedstobeperiodicallyvaried.Thisvarietyhelps
ustoavoidtheoppositeeffectproblemsasstatedearlier,anditalsoallowsustoimplement
newmethodsinthetrainingprogramtokeeptheathletesfrombeingstale.
During periods just prior to competition we have less variety than we would have in the
earlierstagesofpreparation,andviceversa.
64

ComparisonofVARIETYwordingsbyparagraph

1 The principle of variety Everyone knows that training The body is smart and is
stresses the need for loadneedstobeprogressively constantly adapting.
providing variety in the increased but not everyone Whenever we apply a
trainingprogram.Thevariety seems to be aware that stimulus the body adapts.
providesanumberofbenefits training stimulus needs to be However if we dont change
it avoids the athlete periodically varied. This that stimulus often enough
becoming bored or stale with variety helps us to avoid the the body will become stale,
the training activities. It also opposite effect problems as getting used to the demands
ensures the training effects stated earlier, and it also and stop adapting leading to
from a variety of training allows us to implement new no progress. The basic
methods. methods in the training premisethenistocontinually
program to keep the athletes increase or change the stress
frombeingstale. to continue making progress.
However most coaches and
trainers tend to define stress
as load on the bar. This is
shortsighted.
2 The application of variety will During periods just prior to Everyone knows that training
beinfluencedbyanumberof competition we have less loadneedstobeprogressively
factors. During periods of varietythanwewouldhavein increased but not everyone
specialization (e.g. the earlier stages of seems aware that training
immediately prior to the preparation,andviceversa. stimulus needs to be
commencement of the periodically varied. This
competitive period), there variety helps us to avoid the
maybelessscopeforvariety. equalandoppositeproblem
Alternatively, in the period as stated earlier. It also
furthest from the competitive allows us to implement new
phase (e.g. the general methods in the program to
preparatory phase), you can keep the athlete or client
implementgreatervariety. formbeingstale.
3 Thekeytotheuseofvarietyis
to know when to apply the
principle. Use of variety
should not compromise
continuity in training when
attemptingtodevelopspecific
qualities, and variety should
be implemented before the
athlete becomes bored, not
after.
65
p.23
Chapter2:Summary
2ndparagraph
Basicallytrainonlythetraitswhichtransferpositivelytothesport,butcannotbedeveloped
bypractisingthesport.
Ch7TrainingTheories
Thepurposeofnonspecifictraining
Ultimately,thepurposeofnonspecifictrainingshouldbetodevelopqualitiesthattransfer
to the competitive activity, yet cannot be developed effectively by playing the sport. An
excellentexampleisstrengthtraining.Theexposuretoloadthatoccursinstrengthtraining
maynotbespecific,butcanhaveahightransfertomostsports.Yetitcannotbedeveloped
tothisextentsimplybyplayingthesport.
train only the traits which transfer positively to the sport, but cannot be developed by
practisingthesport
develop qualities that transfer to the competitive activity, yet cannot be developed
effectivelybyplayingthesport.
66
p.23
Chapter2:Summary
3rdparagraph
Secondly,trainthatwhichcanpreventtheinjuriescommoninpracticingthesport.
flexibilityimbalances.Ifthesearenotanticipatedorrecognized,theycanresultininjuries
includingcareerthreateninginjuries
Agreatexamplewouldbetheadditionofexternalrotationtrainingtheshouldergirdleofa
competitivefreestyleswimmertheyperformthousandsofrepsdailyofinternalrotation
sotheneedtoprovideaninjurypreventionbalanceeffectisparamount.
Letsuseswimmingforexample.Mostswimmingstrokesinvolverepetitiveinternalrotation
oftheupperarm.Consequentlytheinternalrotatorsofthearm/shoulderbecomeshorter
andtighterthantheexternalrotators.
Ch7TrainingTheories
Oppositeandequaleffect
flexibilityimbalances.Ifthesearenotanticipatedorrecognized,theycanresultininjuries
including careerthreatening injuries. Lets use swimming for example. Most swimming
strokes involve repetitive internal rotation of the upper arm. Consequently the internal
rotators of the arm/shoulder become shorter and tighter than the external rotators. The
moreyearsoftrainingand/orthehighervolumeofswimmingtheathleteisexposedto,
thegreaterthepotentialproblem.
67
p.23
Chapter2:Summary
5thparagraph
if you can use the sport itself todevelop the motor quality then that will always be a
superiormethod.

ThetheorythatIhavecometoisthistrainingisapoorsubstituteforplayingthesport.
Ipreferthatthemartialartiststakethosesameprinciplesandusebagwork,orpadwork
todevelopthoseenergysystems.
Playthegame(orgamevariations)togainthespecificadaptations.
Ch7TrainingTheories
GeneralityvsSpecificity
ThetheorythatIhavecometoisthistrainingisapoorsubstituteforplayingthesport.In
factthewaymosttrainingisconducted,asmuchifnotmorenegativeeffectsarecreated
(e.g.injuries,inappropriateenergysystemandfibertypedevelopment)asarepositiveones.
Playthegame(orgamevariations)togainthespecificadaptations.Useofffieldtrainingto
applyonlystimulusthatcannotbeobtainedintheplay,yetwillenhancetheabilitytoplay.
Aclassicexampleisstrengthtrainingapplyloadingthatisnotavailableinthegametogain
strengthandpowerthenplaythesporttorehearseitsapplicationtothesport.
68
ComparisonofPrinciplesofTraining
King,I,2000,FoundationsofPhysical Cosgrove,A,2003,SecretesofMartialArts
Preparation Competition
Activeandconscientiousparticipation
Contrarianprinciple
Generaltospecific Generaltospecific
Individualization Individualization
Oppositeandequaleffect Oppositeandequaleffect
ProgressiveOverload ProgressiveOverload
Recovery Recovery
Reversibility Specificity
Specificity Reversibility
Transfer Transfer
Variety Variety
69
p.27
Chapter3:TopTenandahalfTrainingTipsformartialartsconditioning
2ndparagraph
An athlete has no business using load if he/she cannot stabilize, control and move
efficientlywithonlytheirbodyweight.Unlessyourbodyweightiswaytoomuch,orwaytoo
little,thenthereisverylittleroominmyopinionforexternalloading.
GetBuffed(book),1999,p.284,
I apply the following guideline to any athlete, not just young athlete why use external
loadingbeforedevelopingtheabilitytomanagetheloadofbodyweight?
HowtoTeach(book),Mar2000,p.113,
mostwillbechallengedinitiallybytheirownbodyweight;donotaddadditionalexternal
loadinguntilyouhaveconfirmedtheirabilitytousefullrange
King,I.,2000,HowtoteachDVDDisc2,Title3:Generalstrengthexercisesforthelower
body,00:16:45sec
Sowhatwevegonethrougharequaddominantandthenhipdominantdrillsthatarealittle
bitcontrollishbutdefinitelystrengthoptions,definitelyhypertrophyoptions.Ilikethem,
theyofferalotofonesideatatimeorunilateral,acombinationofsinglejointandmulti
joint,andIstress,beforeanathleteisexposedtoanysignificantloadinthesquat,the
deadliftandthepowerclean,thattheyshouldmasterthese.Thiswillgivethemthejoint
strength,thesegmentalstrength,whateveryouwanttocallit,tobeincontrolandtosafely
andeffectivelyexecutethebiggerliftsofthesquat,deadliftandpowerclean.
King,I.,2000,HowtoteachDVDdisc2,Title5:Conclusion,00:00:15sec
ItsimportantthatIstresstoyouoneofthemostcriticalthingsIseeinstrengthtrainingand
toputitbluntly,evensensationally,thatloadingisoverrated.Ifyoudonothave
technique,ifyoudonothaveselectiverecruitment,youreincreasingtherisktotheathlete
byexposingthemtothatloading,soifitsonethingthatIteachyou,itsgetthe
recruitment,getthetechnique,prioritizethatovertheloadyoureusing.Theathletein
mostcasesisnotbeingjudgedintheirathleticsuccessbyhowmuchtheyareliftinginthe
gym,sowhytakeriskswithloadingtoachievesuccessinanonspecificactivity?
70
p.27
2ndparagraph
In fact in my experience Id suggest that some athletes cannot even work with their
bodyweightsowemayneedtomodifycertainexercises.
GetBuffed(book),1999,p.221,,
ifyourbodyweightforwhateverreasonistoomuchforyourlegstrength,youcanalways
doaoneleggedlegpressorhacksquat.
3rdparagraph
Do not rush to lift heavy loads muscle recruitment and control are for more important
thanmaximalstrengthforanyathlete.Withoutcontrolthestrengthisuseless.
HowtoWriteStrengthTrainingPrograms(book),1998,p.141,
3.xiiDonotincreaseloadattheexpenseoftechnique
Thisisoneofmymostvaluedrulesdonotcompromisetechniqueforload.Unlessyouare
training competitive strength athlete (e.g. weightlifters, powerlifters), loading is not the
primary goal. Functional strength is. Therefore the function / recruitment patterns are
moreimportantthantheload.Displacementofloadisnothighlycorrelatedwithfunction
andtransfertospecificsportingmovements.
71
p.31
(cont)
2ndparagraph
6.Avoidmimickingskills
The role of conditioning is NOT skill training. Loading a technique tends to affect the
mechanicsofthetechniquenegatively.
HowtoWriteStrengthTrainingPrograms(book),1998,p.141,
3.xiiDonotincreaseloadattheexpenseoftechnique
Displacementofloadisnothighlycorrelatedwithfunctionandtransfertospecificsporting
movements.
72
p.33
Chapter 3: Top Ten andahalf Training Tips for martial arts conditioning
(cont)
2ndparagraph
Theeffectivenessoftrainingisnotdeterminedbytheamountoffatigueitproductsbutby
thedegreetowhichitimprovesthequalitiesand/orabilitiesyouaretryingtodevelop.You
donotimprovebytraining.Youimprovebyrecoveringfromtraining.
HowtoWriteStrengthTrainingPrograms(book),1998,p.118,,
SetsOtherguidelinestonumberofsets:
training effectiveness is not judged by what you did (ie. how many sets you did), but
ratherhowmuchchangeoccurredasaresult(ie.sizeorstrength).
73
p.33
(cont)
3rdparagraph
Excessivefocusonloading
Too much focus on the loads and not how it is being moved and whether or not there is
optimaltransfer...
Ch7TrainingTheories
Notonlydoestheexcessivefocusonloadinghavequestionablesuperiortransfer,it
alsoinvolvesgreaterinjuryrisksforanumberofreasons.
Ch7TrainingTheories
I have observed a frightening US trend creep into Australian strength training methods.
Thatisthebelievethatmoreisbetter.Butisit?Isanathletewhocansquat200kgsbetter
abletotransferthatstrengthtosportthananathletewhocanonlysquat140kgs?Iwant
to know more than numbers. I want to see it, to understand their muscle recruitment.
ThenIcananswerthatquestion.ButnoIdonotbelieveloadingaloneisadeterminantof
superiortransfer.
74
p.35
(cont)
3rdparagraph
Itisimportanttoperformbothquaddominantandhipdominantexercises...
Cosgrove,A.,2008,BonusAha!Moment:LinkedExercisesandtheEvolutionofExercise
Classification,postedonwww.strengthcoach.com
Inthelate90'sIreadIanKing'swork(andsubsequentlyhostedIanKingforseveral
seminars)whereheintroducedaclassificationof:quaddominant,hipdominant,horizontal
pushhorizontalpulletc.Thebeautyofthisapproachwasinit'ssimplicity.Youwereableto
easilyandeffectivelybalancethevolumearoundthejointsofthebodywhenconsidering
everythinginantagonistic.AgainthismadeimmediatesenseandIstartedusingthis
approach.
This way of breaking down lines of movement is an original concept developed by Ian
King, and published /introduced to the market through his articles, books and
videos/dvds,includingbutnotlimitedto:
StrengthSpecializationSeries(video/dvd)(1998)
HowtoWriteStrengthTrainingPrograms(book),1998
GetBuffed!(book),1999
HowToTeachStrengthTrainingExercises(book),2000
HowtoTeachStrengthTrainingExercises(DVD),2000
Whilst it is recognized that some of these terms may have been used in isolationby other
industryteachersinthepast,thisuniqueorganizationofthecompletelinesofmovementof
thebodyisoriginaltoIanKing.Theauthorofthepublishedwordsunderreviewhascopied
usedthisuniqueapproachverbatim.
Noreferenceorcreditisgiventothesource.
75
HowtoTeach(book),Mar2000,MajorMuscleGroupsandActions:p.34,,
Mynextdivisionisasfollows,andtakesintoaccountlinesofmovement(i.e.verticaland
horizontal.Technicallyspeaking,theverticalplaneshouldbecalledthefrontalplane,but
morerelatetovertical):
1.Trunk
i. Flexion
a. Trunk
b. Hip
c. Lateral(hipandtrunk)
ii. Extension
a. Trunk
b. Hip
iii. Rotation
a. Trunk
b. Hip
2.Lowerbody
i. Quaddominant
a. hip
b. knee
c. ankle
ii.Hipdominant
a. hip
b. knee
c. ankle
iii.Rotation
a. Internal
b. External
3.Upperbody
i. Pushing
a. Vertical
b. Horizontal
ii.Pulling
a. Vertical
b. Horizontal
iii. Rotation
a. Internal
b. External
76
p.35
(cont)
3rdparagraph
OfcourseweusetheBIGexercisesSquats,deadlifts,cleanandsnatches...
GetBuffed(book),1999,Chapter14HowdoIknowwhichexercisetouse?,p.7576,
ForthemostpartIsupporttheuseofbigmusclegroupexercises.Somecallthembasic
movements.Theyarethefoundationofmoststrengthsports.Ibelievetheyarenotonly
more effective for size and strength, they are more time efficient i.e. they train more
musclemassinashorterperiodoftime.
IfIhadtopickafewbasicmovementsthatIbelieveyoushouldbaseyourtrainingaround
theywouldincludetheexerciseslistedinFigure50.
ThereisatimeforeverythingofcourseandIwilltendtousemoreisolatedexercisesinthe
earlierstageofatrainingprogram,yearand/orcareer.
3rdparagraph
..untilwehavedevelopedasolidbaseusingsinglelegexercisesandbodyweightloads...
I apply the following guideline to any athlete, not just young athlete why use external
loadingbeforedevelopingtheabilitytomanagetheloadofbodyweight?
HowtoTeach(book),Mar2000,p.113,
mostwillbechallengedinitiallybytheirownbodyweight;donotaddadditionalexternal
loadinguntilyouhaveconfirmedtheirabilitytousefullrange
77
p.39
Chapter6:SpeedTraining
1stparagraph
Speed
Speedcanbedefinedasthetimetakenbetweentwopoints.
Lesson3.3Speed
Speedcanbedefinedasthetimetakenbetweentwopoints.
78
p.39(cont)
Chapter6:SpeedTraining(cont)
2ndparagraph
Speed
Speedcanineffectbebrokendownintoseveralqualities.
Lesson3.3Speed
Thereareanumberofsubqualitiesofspeed.
SubQualitiesofSpeed
King,2000 Cosgrove,2003
Detectionofandreactiontostimulus Reactiontime
a. Auditory a. Auditory
b. Kinaesthetic b. Visual
c. Visual c. Kinaesthetic
Agilityandcoordination Agilityandcoordinationn
Acceleration Acceleration
Maximumvelocity Maximumspeed
Speedendurance Speedendurance
a. Continualspeedendurance a. Continualspeedendurance
b. Intermittentspeedendurance b. Intermittentspeedendurance
c. Repetitivespeedendurance c. Repetitivespeedendurance
79
p.39(cont)
3rdparagraph
Reactiontime:
Theabilitytodetectandreacttoastimulus.Thisusuallythefirstactioninaseriesofspeed
responses.Therearetwobasictypesofreactionsimplewhereyourespondtoastimulus
and move (like a starters pistol auditory, and opponents kick visual, feeling the
opponentspullonyoursleevekinaesthetic),andchoicereactiontimewhereyouhave
interpretthestimulustomakeadecisionbeforeyoumove.
Lesson3.3Speed
3.1.iDetectionofandreactiontostimulus
Thefirstsubqualityofspeedcanbesaidtobetheabilitytodetectandreacttostimulus.
Thisisusuallythefirstactioninachainofspeedresponses.
Thisqualitycanbetrainedinisolation,withfocusontheelapsedtimebetweenthestimulus
and the first movement, deemphasizing at least initially the quality of the movement
followingisolatingthequicknessandortheaccuracyoftheresponse.
Stimulimayappearinanyofthefollowingmodes:
3.1.i.aAuditorystimuli:suchasastartergun,apersonsvoice.Thisisrelevanttosports
suchasswimming,trackandfieldandteamsports.
3.1.i.bKinestheticstimuli:suchasthetouchorchangeinpressureofanotherpersonor
device.Thisisrelevantinsportssuchascontactandcombatsports.
3.1.i.cVisualstimuli:suchasseeinganotherpersonoranobjectmove.Thisisrelevantto
sportssuchasballsports.
80
p.39(cont)
4thparagraph
Agilityandcoordination:
Thisisthefirstfewmovementsfollowingthereactiontothestimulus.Thisisbasicallyspeed
withmultipledirectionchangesextremelyimportantforsportswherethedistancesmoved
andthetimeframesinvolvedarequiteshort.
Lesson3.1.iiAgilityandcoordination
The first few movements following the reaction to the stimulus rely on agility and
coordination. They may be leg movements (i.e. running, jumping or cycling), or hand
movements(e.g.paddling,pushing/pulling,orthrowing).
Sports where this subquality of speed correlate highly with success (i.e. they are very
importantqualities),includesportswherethedistancesmovedandtimeframesinvolved
areshorte.g.smallcourtsportssuchasbasketball,netballandsoon.
81
p.39(cont)
5thparagraph
Acceleration:
theabilitytoincreasespeedandapproachmaximumspeed.Thisislessimportantinshort
distance sports as the action is typically over in 12 seconds and the need to fully exploit
accelerationisabsent.
Lesson3.1.iiiAcceleration
Theathletesspeedcomponentfocusfollowingthefirstfewmovementsisonacceleration
providedthesportingactionhasthedistanceandtimeframetocope.Iftheactionorevent
isoverwithinonetotwoseconds,theneedtofullyexploitaccelerationisabsent.
82
p.3940
6thparagraphonpage39,1stparagraphonpage40
MaximumSpeed:
the point at which you cease to accelerate. This is typically, by far, the most trained
component of speed training and is the least important as most sports do not have the
distancethatwillallowfullspeedcontinuousrunningwithoutachangeindirection.
Lesson3.1.ivMaximumvelocity
Asstatedabove,thepointatwhichoneceasestoaccelerateisonesmaximumvelocity.
Sports where this subquality of speed correlate highly with success (i.e. they are very
important qualities), include sports where the distances and time frames are longer than
theexamplesgivenintheearliersubqualities.Afootballcodeathlete,playingonafieldof
some100meters,mayhavetheopportunityandneedtodisplaymaximumvelocity.
Thepercentageofspeedsportsthatrequirethissubqualityisperhapsthelowestofallin
comparison to the previous subqualities of speed. Yet it may be interesting to note the
disproportionate influence that 100 meter (the track and field event) has had on speed
trainingforsportmostsportsofwhichrequireonlyapercentageofthisdistance!
Theotherlimitationwithapplicationoftrackandfieldtrainingonlyistheabsenceofmulti
directional training. If the sport involves more than simply straight ahead running, this
shouldbereflectedinthetraining.
83
p.40
2ndparagraph
Speedendurance:
the ability to maintain high levels of speed. Can be further broken into continual speed
endurance(wherethereisnobreakintheattemptedspeedmoreapplicableintrackand
field), intermittent speed endurance (longer distances where the athlete is continually in
motion but alternating between medium to very fast speeds 1500m etc), and repetitive
speed endurance most applicable to sports where you may be walking jogging and
sprinting repeatedly in a quarter. There is no change in the duration of play (ie. A half,
quarteretc).
Lesson3.1.vSpeedendurance
Speedenduranceistheabilitytomaintainhighlevelsofspeed.Therearethreecategories
ofspeedendurance:
a. Continualspeedendurance
b. Intermittentspeedendurance
c. Repetitivespeedendurance
3.1.v.a Continual speed endurance : applies when there is no break or reduction in the
attempted speed, and the athlete is required to minimize the reduction in maximum
velocity.Thisoccursineventssuchasthe100to800metersprintsintrackandfield.This
typeofspeedendurancetrainingisusedinmanysportpreparations,despiteitsspecificity
beinglow.Excessiveuseofthisnonspecificmethodmayresultininappropriatemetabolic
andneuromuscularadaptations.
84
3.1.v.a Intermittent speed endurance : is used in sports that are continually in motion,
typicallysubjecttotimingfromstarttoend,andalternatingbetweenmediumtoveryfast.
Thisoccursinsportssuchasmiddletolongdistanceeventse.g.1500mtothemarathon.
Thetypeoftrainingusedtoreplicatethisrequirementisfartlekknowasspeedplay,or
thelinkbetweenspeedandendurance.
3.1.v.aRepetitivespeedendurance:isusedinsportsthatareconductedoveralongerand
fixedtimee.g.gamesports,playedinhalfsorquarters.Thereisnochangeindurationof
play. Athletes in these sports alternate between sprinting, walking, jogging, standing,
sprinting and so on. An example of this would be the football codes. The metabolic and
neuromuscularrequirementsofthistypeofspeedendurancearesignificantlydifferentthat
the other two yet invariably training for these speed sports is conducted with methods
thatmaybemoreappropriatetothefirsttwo!
85
ComparisonofsubqualitiesofSpeedTraining
King,I,2000,FoundationsofPhysical Cosgrove,A,2003,SecretesofMartialArts
Preparation Competition

Detectionofandreactiontostimulus Reactiontime
i. Auditorystimuli i. Auditory
ii. Kinestheticstimuli ii. Visual
iii. Visualstimuli iii. Kinesthetic

Agilityandcoordination Agilityandcoordination

Acceleration Acceleration

Maximumvelocity Maximumvelocity

Speedendurance Speedendurance
i. Continualspeedendurance i. Continualspeedendurance
ii. Intermittentspeedendurance ii. Intermittentspeedendurance
iii. Repetitivespeedendurance iii. Repetitivespeedendurance
86
p.59
Chapter8:FlexibilityTraining
3rdparagraph
Canyoubetooflexible:
IdoubtititisNOTtoomuchflexibility;itstoolittlestrengthinrelationtoherflexibility.
Flexibility
The key is not too flexible. The key is the ability to exert muscular control through the
range.Manyathleteslackinjointcontrol.Nonehaveexcessiveflexibility!!
Chapter7TrainingTheories:,WinningandLoosing(book),2ndEd,2002,p.4344
vii.Politicalcorrectnessinflexibilitytraining
toomuchflexibilityi.e.rangeofmovementatajointinexcessoftheirabilitytocontrol
themovementatthosejointangles.
87
p.60
Chapter8:FlexibilityTraining(cont)
1stparagraph
Whatisthelimitingcomponent?
Inmyopinion,lackofrangeinthehamstringsisoftenaresultofananteriorallyrotated
pelvisplacingtoomuchtensiononthehamstrings.
GetBuffed(book),1999,p.110,Squat:
Ch22InjuryPrevention:Flexibility
Here is how I believe it works. Tight hip flexors/quads pull the top of the pelvis forward
excessively(anteriorrotation).Thisthencausesthenervescomingoutofthelowerspineto
be pinched. This in turn results in nerve irritation and muscle spasm in the muscles that
thesenervesinnervate.Thesymptomsareoftenpainsdowntheleg,apparentstrainsinthe
hamstringsorcalvesandsoon.Thesymptomsaremany.Thecauseissimpleexcessive
anterior rotation of the pelvis due to tight muscles. Relief is rapid when the cause is
treated!
King,I,.2003,AsktheMaster(book),PhysicalAssessment,p.126.
Actuallythisisoneofmypettopics,andwillfeatureheavilyinmyupcomingbookandDVD
seriesoninjurypreventionandtreatment.Idon'ttakealotofnoticeofhamstring/quad
ratios.Formetheyarenotashighlycorrelatedwithhamstringstrainsasmanybelieve.I
like to go to the cause, which for me is tight hip flexor/quads. Most lower body strains
result from increased pressure on nerves coming out of the lower spine. This pressure is
causedbyanteriorrotationofpelvisandincreasedlordosis,fromshortenedandtensehip
flexors/quads,winningthebattleoverweakandnonfunctionalabsandgluts.
88
Thisinterpretationofoneofthemaincausestotighthamstringsisaconcepttaughtby
IanKinginDVD/seminar/articlesincludingbutnotlimitedto:
FlexibilitySpecializationSeminar(2000,Florida,USA)
FlexibilitySpecialization(video/dvd)(2000)
InjuryPreventionandRehabilitiation(video/dvd)(2000)
IanKingsGuidetoLowerBackInjuries(DVD)2000
IanKingsGuidetoKneeInjuries(DVD)2000
Noreferenceorcreditisgiventothesourceorinfluenceoftheteachings.
p.6061
5thparagraphp.60
Staticstretching:
Youwillgainlengthinthemusclefasterwithstaticstretchinginmyopinionthanwithany
othermethod.
StaticFlexibility
[staticstretching]Ibelieveismosteffectiveforincreasingflexibility
GetBuffedII(book),2002,p.104105,
Chapter8Thestretch:StaticStretching
Ifinditisthemosteffectivepracticalwaytoachievechangesorimprovementsinflexibility.
89
p.61
2ndparagraphp.61
Staticstretching:
Staticstretchingisstillanimportantpartofmyarsenalwhenworkingwithanyathletes
anditmakesupthebulkoftheirstretchingtime.
WinningandLoosing(book),1997/2002,p.44,Chapter7TrainingTheories,
Politicalcorrectnessinflexibilitytraining
Oldfashionedstaticstretchingshould,Ibelieve,beutilizedinthemajorityofyourstretching
time.
Chapter8Thestretch:StaticStretching
Generally speaking I recommend your total stretching program consist predominantly of

staticstretching.
90
p.61
3rdparagraphp.61
PNFstretching:
The first method is the simple contractrelax system. For example, while stretching your
hamstrings,pressyouheelintothefloorandisometricallycontractthehamstring.Holdfor
510 seconds. This will override the bodys stretch reflex and when you relax, your
hamstringswillrelaxevenfurtherandallowyoutoattainagreaterstretch.
Combined
Thisgenerallyinvolvesenteringtheendofrangeofmovementatajointormuscle,pausing,
thenhavingtheathletecontractthemuscleagainsteitherapartneroranunmovableobject,
then relaxing, then moving further into the athletes range, repeating etc. This technique
tricks the muscle spindle, whose role is to provide feedback about muscle length, into
thinkingthateachnewlevelofstretchfollowingthecontractionistheneutralposition.
91
p.63
2ndparagraph
Sweatbeforestretching:Forthebestresultsasolidwarmupshouldbeperformedpriorto
any form of stretching. You CAN stretch cold of course, but your results will be greatly
enhancedifyoubreakasweatbeforeyoustretch.
Chapter8Thestretch:StretchingGuidelines
Warmupfirst
Look to break a sweat prior to stretching it will increase the pliability of the connective
tissue. That doesnt mean you cannot stretch cold. It just means that if you stretch after
raisingyourbodytemperature,youwillstartwithgreaterrange.
92
p.63
4thparagraph
Alwaysstretchthetightestmuscleand/ortightestsidefirst:Asageneralruleatightmuscle
willinhibitthestretchofalothermusclesinthesurroundingarea.Itsagoodideatowork
ontheworstareasfirstintheworkout.
5thparagraph
Stretch from the hip outwards: The sequence of stretching can dramatically improve your
results. Stretching the hip flexors and psoas muscles will reduce anterior pull on the hips.
This in turn will improve hamstring range of motion by reducing the tension on the
hamstring. So youll have increased range in a muscle group you are yet to stretch. This
idea saves time and improves results so always being with the hip flexors and work
outwards.
King,I.,AsktheMaster(book),2003,InjuryPrevention&Rehabilitation,p.89,
Lengthening hip flexors and quads release anterior pull on hip. This releases pressure on
nerves coming from lower spine. This can reduce spasm in hamstrings, allowing the
connectivetissuetolengthenandbemorereceptivetostretching.
King, I., 2000, in Hong Kong Rugby program, Flexibility Training Suggestions for
Improvement,first16weeks,p.10
Tightersidefirst:ifyouidentifythatonesideofyourbodyistighterthattheother,
performthissidefirst.Thisensuresthatthetightsideisprioritized.
OrderofStretches
There is a rationale to the order I have recommended doing the stretches in. The order
basicallyaimstoreducethelimitingfactorofthenextsubsequentstretch.Forexample,a
tight neck (upper trap) can cause impingement symptoms through the shoulder joint, so
loosingofftheneckfirstwillallowthemusclesoftheshouldertoletgo.
93
TheTightSideRule
Mostpeoplewillhaveonesidethatistighterthantheothersidee.g.lefthamstringtighter
thantherighthamstring.Ihavedevelopedamethodofaddressingthisimbalance,basedon
anacuteunderstandingofthepowerofsequence.Basically,thesideyoustretchfirstgets
longerandbetterfocusthanthesideyoustretchsecond!
So once you work out which is your tighter side in each muscle group, do the tighter side
first.Thenconsiderrepeatingthetightersideagaine.g.orderwouldgotighterside,looser
side,andtighterside.
94
p.63
4thparagraph
Alwaysstretchthetightestmuscleand/ortightestsidefirst:Asageneralruleatightmuscle
willinhibitthestretchofalothermusclesinthesurroundingarea.Itsagoodideatowork
ontheworstareasfirstintheworkout.
King, I., 2000, in Hong Kong Rugby program, Flexibility Training Suggestions for
Improvement,first16weeks,p.10
Tightersidefirst:ifyouidentifythatonesideofyourbodyistighterthattheother,
performthissidefirst.Thisensuresthatthetightsideisprioritized.
TheTightSideRule
Mostpeoplewillhaveonesidethatistighterthantheothersidee.g.lefthamstringtighter
thantherighthamstring.Ihavedevelopedamethodofaddressingthisimbalance,basedon
anacuteunderstandingofthepowerofsequence.Basically,thesideyoustretchfirstgets
longerandbetterfocusthanthesideyoustretchsecond!
So once you work out which is your tighter side in each muscle group, do the tighter side
first.Thenconsiderrepeatingthetightersideagaine.g.orderwouldgotighterside,looser
side,andtighterside.
95
p.63
5thparagraph
Stretch from the hip outwards: The sequence of stretching can dramatically improve your
results. Stretching the hip flexors and psoas muscles will reduce anterior pull on the hips.
This in turn will improve hamstring range of motion by reducing the tension on the
hamstring. So youll have increased range in a muscle group you are yet to stretch. This
idea saves time and improves results s o always being with the hop flexors and work
outwards.
OrderofStretches
There is a rationale to the order I have recommended doing the stretches in. The order
basicallyaimstoreducethelimitingfactorofthenextsubsequentstretch.Forexample,a
tight neck (upper trap) can cause impingement symptoms through the shoulder joint, so
loosingofftheneckfirstwillallowthemusclesoftheshouldertoletgo.
NB Stretching from the hip side out an Ian King strategy. Discussed on Flexibility
SpecializationDVD
96
p.64
2ndparagraph
LengthofTime:
Inmyopinionstretchingisperhapstheonlytrainingactivitywheremoreisbetter.
Lesson3.1:Flexibility
Ibelievethatstretchingistheonlyphysicalqualitythatinrelationtoitstraining,thesaying
moreisbetterapplies.
2ndparagraph
LengthofTime:
I hold static stretches with my clients for upwards of 5 minutes. I increase the stretch or
changetheorientationofthelimbslightlyevery30secondsorsobutIstillholdthatstretch
foratleastfiveminutes.
NBStretchingfromthehipsideoutandIanKingstrategy.Discussedanddemonstratedon
FlexibilitySpecializationDVD
97
p.79
Chapter10:SixteenweekstoUltimatePower!TheStrengthProgram
4thparagraph
I use a movement pattern split. I split the upper body primarily into four movements
patternshorizontalpushandpull,verticalpushandpull.Thelowerbodyissplitprimarily
intotwofamiliesquaddominantandhipdominantasmentionedbefore.
Cosgrove,A.,2008,BonusAha!Moment:LinkedExercisesandtheEvolutionofExercise
Classification,postedonwww.strengthcoach.com
Inthelate90'sIreadIanKing'swork(andsubsequentlyhostedIanKingforseveral
seminars)whereheintroducedaclassificationof:quaddominant,hipdominant,horizontal
pushhorizontalpulletc.Thebeautyofthisapproachwasinit'ssimplicity.Youwereableto
easilyandeffectivelybalancethevolumearoundthejointsofthebodywhenconsidering
everythinginantagonistic.AgainthismadeimmediatesenseandIstartedusingthis
approach.
98
HowtoTeach(book),Mar2000,MajorMuscleGroupsandActions:p.34,,
Mynextdivisionisasfollows,andtakesintoaccountlinesofmovement(i.e.verticaland
horizontal.Technicallyspeaking,theverticalplaneshouldbecalledthefrontalplane,but
morerelatetovertical):
1.Trunk
ii. Flexion
d. Trunk
e. Hip
f. Lateral(hipandtrunk)
iii. Extension
c. Trunk
d. Hip
iv. Rotation
c. Trunk
d. Hip
2.Lowerbody
ii. Quaddominant
d. hip
e. knee
f. ankle
ii.Hipdominant
d. hip
e. knee
f. ankle
iii.Rotation
c. Internal
d. External
3.Upperbody
ii. Pushing
c. Vertical
d. Horizontal
ii.Pulling
c. Vertical
d. Horizontal
iv. Rotation
c. Internal
d. External
99
p.80
2ndparagraph
Justrememberthatbeforeyoubreaktherulesyouneedtoknowtherules.
HowtoWriteStrengthTrainingPrograms(book)ExerciseSequence,1998,,p.51
excellentsayingIonceheardLorenSeagrave(USsprintscoach)say:Youshouldknowthe
rulesbeforeyoubreakthem.
3rdparagraph
Andalwaystakeonefulldayrestperweek.
King,I.,1998,HowtoWrite,Periodization,p.82
i. Training blocks : training blocks are typically broken down into macrocycles and
microcycles. Macrocycles usually last between one and three months, and involve
training with a common theme. Microcycles are subcomponents of macrocycles,
typicallyvaryinginlengthfrom57days,andendwithrecoverydays.Anothertermyou
mayhearismesocycles.Ifindthistermredundantanddonotuseit,whichissimilarto
my HungarianCanadian colleague, Istvan Balyi, now recognized as a world leader in
planningandintegrationoftraining.
AlsotaughtbyIanKinginStrengthSpecializationDVD,RecoveryMethodsDVD
100
p.81
1stparagraph/1stparagraph
Temporeferstoliftingspeed.Thefirstnumberislowering,thesecondnumberispausingin
thebottomposition,andthethirdislifting.Soa433tempowouldbea4secondlowering,a
2secondpauseanda2secondlift.
King,I.,1987(1stEd;4thEd1990),TrainingDiary
StrengthTrainingNotes
If speed indicators are given, the first number refers to the lowering (eccentric phase)
speed in seconds, the middle (second) number to the duration of the pause in seconds,
andthelastnumber(third)tothedurationofthelifting(concentricphase)inseconds.e.g.
8:0:4=8secondloweringtime,nopause,and4secondliftingtime.
King,I,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,June
2000,p.6,,
StrengthTraining
King,I.,2002,GetBuffedII,Notessupportingtheworkout,p.149
SpeedofMovement
101
p.81
2ndparagraph
Tempo refers to lifting speed. The first number is lowering, the second is pausing in the
bottomposition,andthethirdislifting.
TheIanKingCheatSheets,Part1AquickanddirtylookatallthecoolstuffIanKinghas
taughtussofar,byChrisShugart,Fri,Aug24,2001,Tmag.com
Youmaynotknowthis,butIanKinginventedmoderntempoprescriptions,youknow,those
311or302numbersyouseelistedafterexercisesinmoststrengthcoachestraining
programs.Goodthingtoo,sincemanipulatingrepspeedcanleadtodifferentliftinggoals
(hypertrophy,explosiveness,maximalstrength,etc.)
FourSecondstoMoreProductiveWorkouts,1999,byTCandIanKing,Fri,May21,1999,T
mag.com
Thefatherofthisnumberingsystem,oratleasttheuncle,isAustraliansupercoachIanKing.
IcallhimtheuncleofthispracticebecauseIandoesn'ttakefullcreditforthenumbering
system.Instead,helistsArthurJonesandEllingtonDardenasthefirsttoattachnumbersto
trainingprograms.
However,Ianwasthefirsttorecognizetheroleoftempo,orspeedofmovement,inwhat's
knownasthestretchshorteningcycle.
Speedofmovement:,HowtoWriteStrengthTrainingPrograms(book),1998,p.123
Duringtheearly1980sInoticedEllingtonDarden(anAmericanstrengthexpertwritingfor
Nautilus)writeaboutnumberofsecondstheeccentricandconcentriccontractionsshould
taketocompleteontheNautilusmachines.Bythemid1980sIhaddevelopedasystemof
denotingandcommunicatingspeedofmovementinstrengthtrainingthatinvolvedasimple
numberingsystem.
In addition to using numbers to convey desired speed to the trainee, I had developed an
awareness of the pause or isometric contraction between the eccentric and concentric
102
contractions. This was intuition, a gut feeling. My intuition has since been supported by
science, especially the work of Australian strength researcher Greg Wilson, whose studies
includedastudythatshowedthattheelasticenergyfromtheeccentricphasecontinuesto
contribute to or augment the concentric power up until the length of pause equals or
exceedsfour(4)seconds(inthebenchpressatleast).
AsI,thecreatorofthesystem,haveneverwrittenaboutitbefore,Ibelievethatmostusers
ofthissystemareusingitincorrectly.First,howitworks.
There are three numbers eg. 3:1:1. All the numbers refer to seconds. The first number
relates to the eccentric phase. The second or middle number to the pause or isometric
contractiondurationbetweentheeccentricandconcentriccontraction.Thethirdnumber
referstotheconcentricphase.
[Noreferenceorcreditisgiventothesourceofthisoriginalconcept,knowfullwellbythe
author.]
103
p.81
BulgarianSplitSquat
Bulgariansplitsquat:2003AlwynCosgrove
Startwithabenchbehindyou.Facingawayfromthebenchplaceonefootonthebenchand
one foot out about two to three feet in front of the bench. You will no be in a modified
lungeposition.Withthebulkofyourbodyweightonthefrontleg,bendyoufrontkneeuntil
yourthighisbelowparallelandthekneeofyourtrailinglegisgrazingthefloor.Pausein
thispositionandthenreturntoafullyuprightstance.Repeatforthedesirednumberof
repsandthenswitchsides.
Singlelegsquatwithbackfootonbench:,l,2000/01StrengthTrainingProgramforthe
HongKongRugbyUnion7'sSquad,June2000,p.23/,Wks116.
SomeknowthisasaBulgariansquatwithadifference.Faceawayfromanormalheight
bench,andplaceyourrearleguponthebench.Youcancheckyourdistancebyhavinga
relativelyverticalshinthroughoutthemovement.Placeyourhandsonyourhead,andkeep
yourchestandtrunkverticalthroughout.Lowerthebodydownbybendingthekneeofthe
leadleguntilthekneeofthebacklegisalmostontheground.Wearegoingtouseaspeed
of5155seclower,1secondpausetopandbottom,and5secondlift.Ifyoucandomore
than 10 reps, you can hold dumbbells in your hand. I dont expect this to be necessary
initially.Keepthekneealignedoverthefeetduringthelowerandthelift.Youdontneedto
doawarmupsetgetstraightintotheworkset.
King,I.,2002,GetBuffed!IIGetMoreBuffed!,Stage1CDayExerciseDescriptions,p.
186
SingleLegSquatbackfootonthebench:Faceawayfromanormalheightbench,and
place your rear leg up on the bench. You can check your distance by having a relatively
vertical shin throughout the movement. Keep your chest and trunk vertical throughout.
Lowerthebodydownbybendingthekneeoftheleadleguntilthekneeofthebacklegis
almostontheground.Usebodyweightinthewarmup,DBsinthehandintheworkset.I
recommendthe1stechniqueheregoallthewaydownuntilthekneeisbrushingbut
notrestingonthegroundpausethencomeuphalformaybeonlyonethirdoftheway
pause,thengobackdowntothebottomkneetocarpetbrushpausethencomebackup
allthewaytothetopbutstopshortoffullextension.Pause.Thisisonerep.Haveashort
restbeforedoingtheotherlegandofcourse,dotheweaksidefirst!
104
p.8385
Chapter10:SixteenweekstoUltimatePower!TheStrengthProgram(cont)
Flutters:2003AlwynCosgrove,SecretstoMartialArtsTraining
Lie face down on an incline bench. Raise your arms up and out to the side so they are
parallel to the floor. Now externally rotate the arms so that the thumbs are pointing
straightuptotheceiling.Thisisthestartposition.Fromhere,merelyretractyourscapula
andraiseyourarms.Focusonsqueezingyourshoulderbladestogethermakingsureto
keepthearmstotallystraight.Fromherereturntothestartposition.Theentirerangeof
motion for this exercise is only a few inches the focus is on muscular control, not on
loadingtheweightofyourarmsismorethanenoughformostpeopleintheearlystages.
Withthisexercisewearegoingtochangeyourhandpositioneverytenrepetitions.So,reps
110keepthethumbup,armexternallyrotated.Forreps 1120,haveyourpalmfacethe
floor, so the arm is neutral. And for reps 2130 rotate your arms so your thumb points
down.Otherthanthearmpositionthecontractionremainsconstant.
King,I.,1998,StrengthSpecializationSeries(DVD)Disc4,approx.2minutes19secin
Exercisediscussionanddemonstration
Flutters
onyourstomachs,handsstraight,handsofftheground,thumbsintheair...(10repsdoneby
participants)...palmsaredown(5repsdonebyparticipants)...littlefiguresareup
(participantsdo5repsnow)nowdofigureof8s,palmdown.(10repsdoneby
participants)...Icallthosedrillsflutters..Igaveyoufourdifferentones.Youdontneedtodo
fourdifferentones,Ijustshowedyousomevariations.Icallthemflutters.
King,I.,2000,HowtoteachDVDDisc1,Title3:Controldrillsfortheupperandlower
body,00:00:45sec
WeregoingtostartoffonthegroundwithadrillIcalltheFlutter....Illgetyoutolyon
theground[facedown]handsouttotheside....liftthearmsstraightupandstraightdown
withoutrestingontheground.Thatsthebasicflutter.NowwhatIhaveisanumberof
variationsontheflutterthatIliketouse.Now...thumbup,andlifting,andbackdown.Now
letslookatlittlefingerup....nowletstrytheelbowsat90degrees,keepingtheforearms
paralleltotheground..
...Agreatwayistoputallthosevariationsinasequencelikeamultisetanddo10,10,10
etc....
105
HowtoTeach(book),Mar2000,p.136,Flutters:
This is a control drill for training scapula retraction through selective recruitment of the
rhomboids and other scapula retractors. The aim of this drill is to rehearse selective
recruitment,nottocausefatigue.
Description
layontummy
holdarmsoutat90degreestobody
raiseandlowerarmskeepingperpendiculartobody
focusonsqueezingshoulderbladestogetherduringthemovement
minimisetheuppertrapinvolvement
usea23secupandsamedown
donttouchgroundwitharmsbetweenrepsbutgoveryclose
ThisisanexercisethatIanKingcreatedandintroducedtothemarketthroughhisarticles,
booksandvideos/dvds,includingbutnotlimitedto:
IanKingsGuidetoControlDrills,2002
GetBuffed!II(book),2002
Variousseminars
Iteachthreedifferenthandpositionsindvds,including:
Thumbup
Palmdown
Thumbdown
Elbowbent
Armsbyside
Theauthorhaschosentoreleasethreeoftheseunderhiscopyright.
I also provide programs and teach them in a minicircuit, using typically 1020 reps per
position.Theauthordescribesthisconceptalso.
106
p.87
Hipthighextension:2003AlwynCosgrove,SecretstoMartialArtsTraining
Lying supine on the floor, bend your left leg to 90 degrees, and straighten your right leg.
Yourarmsshouldbefaceupat45degreesfromyourbody.Nowliftyourentirebodyupone
inchbypushingoffyourleftfoot.Thisisthestartposition.Continuetoliftuntilyourentire
bodyisinastraightlineandyourthighsareparalleltoeachother.Theonlypartsofyour
bodythatareincontactwiththefloorareyourarms,upperbodyandleftfoot.Lowerto
oneinchoffthefloor,pauseandrepeatforthedesiredrepetitions.Besuretokeepthehips
inastraightline.Repeatwiththeotherside.
King,I.,2002,HeavyMetalQ&A,SampleBodyweightonlyworkout,Tmag.com,20Oct
2002
LyingSupineSingleLegHip/ThighExtension.
Lyonyourbackontheground.
Bendoneleguptillthekneeis90degrees,withthatfootflat.
Keeptheotherlegstraightoutontheground.
Putyourweightthroughthatfootandraisethestraightleguptillthestraightlegisin
linewiththethighofthebentknee,andthereisastraightlinebetweentheshoulders
andtheknee.
Lowerbackdownbutdonotrestfullyontheground.
Onceallrepsarecompleted,performsetonotherleg.
HowtoTeach(book),Mar2000,p.107,HipDominant:
Lyingsingleleghip/thighextension
Description
layonyourbackontheground,armsoutonthegroundat90degreesfromthebody.
Bendonekneesothefootisflatonthegroundasitwouldbeinasitup.
keepingtheotherlegstraightandinlinewiththetrunkatalltimes,drivedownwiththe
bentkneefoot,causingthebodytolift.
the top of the movement is when the straight leg is in line with the thigh of the bent
knee,whichisabouta45degreebodyposition.
makesurethebodyisstraightatthispoint.
107
Hip/Thigh Extension: , l, 2000/01 Strength Training Program for the Hong Kong Rugby
Union7'sSquad,June2000,p.28,Wks1732.
Layonyourbackontheground,armsoutstretchedat90degreesfromthebody.Bendone
kneesothefootisflatonthefloorasitwouldbeinasitup.Keepingtheotherlegstraight
andinlinewiththetrunkatalltimes,drivedownwiththebentkneefoot,causingthebody
tolift.Thetopofthemovementiswhenthestraightlegisinlinewiththethighofthebent
knee,whichisabouta45degreeposition.Makesurethebodyisstraightatthispoint.
108
p.91
2000,p.6,,
StrengthTraining
SpeedofMovement
109
p.9192
StepUp
StepUp:2003AlwynCosgrove,SecretstoMartialArtsTraining
Stand facing a box or bench, ideally with the height of the box being slightly above knee
height.Placeyournondominantfootonthestep.Pushingthroughtheheeloftheraised
footandNOTthroughthetrainingleg(averycommonwaytocheattheexercise)stepupon
to the box, however, do not allow your trailing leg to touch the top of the box. This is a
singlelegexercisealltheway.Onceyoucanperformthedesirednumberofrepetitions,at
the prescribed tempo, increase the resistance, either with dumbbells in your hand or a
barbellonyourback.Repeatwiththeoppositeleg.
Stepup:,l,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,
June2000,p.19.
Standfacingabench.Placeonefootonthebenchandtheotheronthefloor.Pushthrough
thebenchfootandliftthebodyup.Donotallowthetrailinglegtotouchthebench.Lower
undercontrol,pausebrieflyatthebottomandrepeat.Competeallrepsforonesidebefore
changinglegs.Startonalowsteplooktoincreasetheheightofthestep.
110
p.9798
Partial Cocontraction Lunge: 2003 Alwyn Cosgrove, Secrets to Martial Arts Training
While not as deadly as Bulgarian Split Squat, these entrylevel lunges pose a problem for
eventhemostbattlescarredgymveteran.Beginninginalungepositionloweryouback
leguntilyourkneetouchesthefloor.Placeonehandonthevastusmedialisofyourleadleg
theteardropmusclejustontheinsideofyourknee.Placeyourotherhandonthegluteof
the same leg. Now raise your back knee one inch off the floor and youll feel the vastus
medialis and the glute contract. This is the start position. Slowly raise yourself up by
extendingbothlegsallthetimefeelingforthetensioninthetwomuscles.Thesecondyou
losethattension(itlikelywontbelong)pauseandtheslowlyreturntothestartposition
(oneinchoffthefloor).Againyouonlyworkinarangewherethemusclesarecontracting
donotperformthisexercisethroughanyrangewheretheglutesandvastusmedialisarenot
firing.Repeatfortheprescribednumberofrepsoruntiltotalmuscularfatiguewhichever
comesfirst.Repeatwiththeotherside.
This is an exercise that Ian King introduced to the industry and called it cocontraction
partiallunge.Itwaspublishedinthefollowing:
IanKingsGuidetoControlDrills,2002
GetBuffed!II(book),2002
HowtoTeach(book),Mar2000,p.100,Cocontractionpartiallunge:
Description
standwithonefootforward,theotherback.
feetshouldbeshoulderwidthapart.
flatfootedonfrontfoot,rearfootonballoftoe.
lowerthehipsabout6inches(15cm)orlessdependinguponwhatrangeyouareableto
performthefollowing:focusonrecruitingthevastusmedialisoblique(VMO)ofthelead
legduringboththeeccentricandconcentricphases.
111
alsofocusonrecruitingtheglutealsoftheleadleg.Tofacilitatethis,placethefingerson
the hand opposite of the lead leg on the VMO of the lead leg, with the intent of
facilitatingcontraction.Placethefingersofthesamesideasleadleghandonthegluteal
oftheleadlegforthesamereason.
youmayfindthatinitiallyyourabilitytorecruitthroughrangeislimitedsouseonlythat
rangethroughwhichyoucanrecruittoasatisfactorylevel.

GetBuffed!II(book),2002,p.182183,CoContractionLunge:,
Standinstaticlungepositioni.e.oneleginfrontoftheother,inalongwidestance.
PlacetheoppositehandtotheleadsidelegontheVMOoftheleadleg.
Placethehandfromthesamesideastheleadlegontheuppergluteals.
Usethishandcontacttoencouragehigherlevelmusclefiringfromthesetwomuscles.
Lowerthehipsonlyabout1/3oftherangeavailable,andthencomebackuptothetopof
themovementbutstopshortoflockout.
Onceallrepsarecompleted,performsetonotherleg
112
p.101
2000,p.6,,
StrengthTraining
SpeedofMovement
113
p.101
Notes:
XasanumberinthetempocolumnreferestobeingeXplosive.Moveasfastaspossible.
ItMUSTlookfast.
Chapter12NotesSupportingtheWorkout,GetBuffed!II(book),2002,p.149
Whenanasterisk(*)appearsasthethirdnumber,orasanynumber,youshouldbetryingto
alsobeasexplosiveaspossiblebutthismustlookfastalso!
114
p.101102
Explosivesquat:2003AlwynCosgrove,SecretstoMartialArtsTraining
Beginbystandingwithfeetshoulderwidthapart,barrestingonyouruppertraps.Gripthe
barwithyourhandsasclosetotheshouldersascomfortable,andensurethatyourelbows
are pointing directly downwards to the ground. Keep your feet either straight or slightly
externally rotated. Squat as deeply as you can without exceeding fortyfive degree trunk
flexion relative to vertical. Keep your knees equal distance apart during the lift. At the
bottom of the squat, pause briefly and then explode up as fast as possible, so that
momentumcarriesyouupontoyourtoes,almostcomingoffthefloor.Themaindifference
between this technique and the regular squat Is the rapid acceleration in the concentric
phasewereallymuststriveforspeedatthispoint.
***CosgrovehasdoneexactlyastheHKRFUdescriptionforexplosivesquatsayshehas
married the squat description with the explosive squat descriptions (both versions from
theHKprogram)***
Squat:IanKingandKingSportsInternational,l2000/01StrengthTrainingProgramfor
theHongKongRugbyUnion7'sSquad,June2000,p.25.
Placethebarashighonyourneckascomfortable.Gripthebarwithyourhandsascloseto
the shoulders as comfortable, and ensure that your elbows are pointing directly
downwards to the ground. Use a foot stance that is shoulder width, and have your feet
either straight or slightly externally rotated. Immediately prior to commencing the
descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.
Thiswillsetyourpelvisinaslightlyposteriorlyrotatedposition.As youlower,keepthe
hipsinlinewiththespinewhichmeansmaintainthishipposition.Dontmisinterpretthis
youcanflexforwardatthehips,justdontchangethehip/spinerelationship.Squatas
deeply as you can without exceeding fortyfive degree trunk flexion relative to vertical.
Keep your knees equal distance apart during the lift. Immediately prior to the ascent,
focusonsqueezingthecheekstightandholdthemtightduringtheconcentricphase.The
115
aimhereistopreventanteriorrotationofthepelvisduringtheinitialphaseoftheascent.
Theconcentricphaseshouldmirrortheeccentricphaseexactly.
p.39ofHKRFUprogram,first16wks,KingsportsInternational2000
ExplosiveSquat:
Performthetechniqueasabovebutaimtoperformtheserepswithmaximalaccelerationin
theconcentricphase,ideallyallowingyoutofinishonyourtoes.Thisexerciseismoreabout
tryingtoliftfastthanactuallylookingfast.
p.36ofHKRFUprogram,second16wks,KingsportsInternational2000
ExplosiveSquat:
Asabove,buttrytomovetheweightasfastaspossibleduringtheliftingphase.Accelerate
asfastaspossiblesuchthatyoufinishonyourtoes.
Squat:GetBuffed(book),1999,p.182183
Place the bar as high as is comfortable on the neck, takea narrowerthan shoulder width
stance, and allow only a slight external rotation of the feet. Immediately prior to
commencingthedescent,bendyourkneesslightly,suckinthelowerabdomen,andsqueeze
your cheeks. This will set your pelvis in a slightly posteriorly rotated position. As you
lower,keepthehipsinlinewiththespinewhichmeansmaintainthishipposition.Dont
misinterpret this you can flex forward at the hips, just dont change the hip/spine
relationship.Squatasdeeplyasyoucanwithoutexceedingfortyfivedegreetrunkflexion
relative to vertical. Keep your knees equal distance apart during the lift. Immediately
prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the
concentricphase.Theaimhereistopreventanteriorrotationofthepelvisduringtheinitial
phaseoftheascent.Thisisatoughtechniquetomaster,butitisworthit.
King,I.,2002,GetBuffedII(book),,p.187
Explosive Squat : Using my squat technique (described below), use a conventional
controlled lowering speed, but a deliberately explosive lift, such that you may go to your
toesattheendoftheconcentricphase.Ifyouarelosingcontrolofthehips(e.g.hipsare
risingfasterthantheshoulders)outofthebottomposition,delaytheaccelerationuntilyou
arethroughthestickingpointorjointangleatwhichyourtechniquebreaksdown.
116
p.104105
PowerStepUp
PowerStepUp:2003AlwynCosgrove,SecretstoMartialArtsTraining
Stand facing a box or bench, ideally with the height of the box being slightly above knee
height.Placeyournondominantfootonthestep.Pushingthroughtheheeloftheraised
footandNOTthroughthetrainingleg(averycommonwaytocheattheexercise)explode
upsofastthatyourbodyleavesthebench.Thisiswherethesimilaritytothestepupends.
In midair, switch legs and land with the opposite foot on the bench, and immediately
repeat.Onceyoucanperformthedesirednumberofrepetitionsatfullspeed,increasethe
resistance,withdumbbellsinyourhand.
Stepup:,l,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,
June2000,p.19.
Standfacingabench.Placeonefootonthebenchandtheotheronthefloor.Pushthrough
thebenchfootandliftthebodyup.Donotallowthetrailinglegtotouchthebench.Lower
undercontrol,pausebrieflyatthebottomandrepeat.Competeallrepsforonesidebefore
changinglegs.Startonalowsteplooktoincreasetheheightofthestep.
117
p.105106
Benchpresswithchains:2003AlwynCosgrove,SecretstoMartialArtsTraining
Lyingonastandardbenchpress,grabthebarwithaslightlywiderthanshoulderwidthgrip.
Chain load should be about 2030 % of the total weight. The key with the chains is
accommodatingresistance.Asyoulowerthebartoyourchest,thechainsrestonthefloor,
making the overall load lighter. However as you lift the load, the chains are lifted also.
Thereforetheloadbecomesprogressivelyheavier,asyougettoyourmechanicaladvantage
point.Essentiallywhereyouareweakestweusetheleastload,whereyouarestrongest,
we are using the most. The important part is to focus on accelerating the load as fast as
possibleregardlessofhowfastitactuallymoves.
Ifyoudonothaveaccesstochainsuseamoderateload,pausefor3secondsatthechest,
andexplodeupasfastaspossible.
BenchpressWG/Bar/HB/FA:,l,GetBuffed(book),1999,p.198
Layonthebenchpress.Raiseyourfeetup,bendthekneesandcrosstheankles.Takea
widegriponthebar,andlowerthebartothebottomoftheneck/topofthesternum.The
samespeedasabove6secondstolower,2secondstolift.Alwaysgodowntothesame
pointonthebaseoftheneckeachtime,andpausethere.
Benchpress:,l,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7's
Squad,June2000,p.37.
Lieonthebenchpress.Feetshouldremainflatonthefloor.Takeamediumgriponthe
bar,andlowerthebartothesternum.Alwaysgodowntothesamepointonthebaseof
thesternumeachtime,andpausethere.
118
p.105106
Benchpresswithchains:2003AlwynCosgrove,SecretstoMartialArtsTraining
Lyingonastandardbenchpress,grabthebarwithaslightlywiderthanshoulderwidthgrip.
Chain load should be about 2030 % of the total weight. The key with the chains is
accommodatingresistance.Asyoulowerthebartoyourchest,thechainsrestonthefloor,
making the overall load lighter. However as you lift the load, the chains are lifted also.
Thereforetheloadbecomesprogressivelyheavier,asyougettoyourmechanicaladvantage
point.Essentiallywhereyouareweakestweusetheleastload,whereyouarestrongest,
we are using the most. The important part is to focus on accelerating the load as fast as
possibleregardlessofhowfastitactuallymoves.
Ifyoudonothaveaccesstochainsuseamoderateload,pausefor3secondsatthechest,
andexplodeupasfastaspossible.
Sent:Tuesday,4July200011:50AM
To:kingsports@b022.aone.net.au
Subject:Re:pleasemailout
Ian,justrereadthe[your]4secondarticleinPower.Tcsaysthatthe1inthe301meanslift
inonesecondand*meansliftasfastaspossiblebutitcouldtakeaslongasthreeseconds.
AmImistakenIthoughtitwastheotherwayaround1wasasfastaspossibleand*was
asfastaspossiblebutMUSTLOOKFAST.AmImistaken?
Alwyn
GetBuffed(book),1999,Chapter12WhatspeedofmovementshouldIuse?,p.65,,l
Additionally, when the number one does appear as the third number, the power athlete
musthaveitreinforcedthismeanstotryandgofast!
Chapter12NotesSupportingtheWorkout,l,GetBuffed!II(book),2002,p.149
A1asthethirdnumbermeansyoushouldbetryingtolift(concentricphase)explosivelyas
fastasyoucan.
Speedofmovement:HowtoWriteStrengthTrainingPrograms(book),1998,,l,p.124
whenthenumberonedoesappearasthethirdnumber,thepowerathletemusthaveit
reinforcedthismeanstotryandgofast!Thisisrarelydone.Andwhentheasterisk(*)is
useditmustlookfast!Spendmostofthetimereinforcingspeed!
119
p.111
2000,p.6,,
StrengthTraining
SpeedofMovement
120
p.111
Notes:
ItMUSTlookfast.
121
p.111112
Deadlift:2003AlwynCosgrove,SecretstoMartialArtsTraining
Barshouldbeonthefloor(adeadstophencethename).Graspthebarwithanoverhand
grip,andplaceyourshinsagainstthebartouchingit.Bendyourlegssothatyourthighs
are slightly above parallel to the floor but keep your shoulder directly over, or preferably
justslightlybehindyourhandsonthebar.Keepyourheadinneutralalignment,butlooking
slightlyupwards.
Keepinganarchinyourlowerback(imperative,asroundingthelowerbackpreventsthese
muscles from activating propery), pull the bar straight off the floor and bring your hips
forward.Thebarshouldneverleavecontactwiththebody.Themidpointpositionhasyou
standingfullyerect.Thinkaboutpushingtheearthawayfromyoulikeajumpingaction
rathethanaliftingaction.Lowerthebarundercontroltothefloor(byflexingthehipsand
thentheknees)tocompletetherepetition.
Deadlift:,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,
ProgramII,December2000,p.29
Deadlift:
Standinfrontofthebar,feetunderthebar,shinsafewinchesawayfromthebar.Takea
gripjustoutsideshoulderwidth,palmsdown.Bendthekneesandtakeposition:shoulders
verticallyoverbar,shinsonbar,armsstraight,hipsinlinewithspine,backflat,headinline
withspine,shoulderbladesretracted.
Priortocommencementofliftcontractabdominalandgluteals,extendinglegsuntilnoslack
in arms. Use leg and hip extension to take the bar from ground to where bar is just over
knees.Thetrunkangleandscapularetractionisnottochangeduringthisfirstpull.Fromthe
abovekneepositionstandup(secondpull).Applymoreaccelerationinthesecondpullthan
in the first. Bar to be in contact with body throughout the whole lift. Arms stay straight
throughoutthelift.
122
King,I.,1999,GetBuffed!,Stage1:Wks13,p.99100,
Deadlift
Again the moment you have been waiting for normalcy. Starting from the bottom
position, weight rested on the ground, take 6 seconds to lift the weight to a standing
position.Lowerin3seconds.
ThisishowIgenerallyrecommendyoudeadlift:
StartPosition:
1.feetshoulderwidthapart;
2.baronshins;
3.shouldersverticallyoverthebar;
4.backflat,pelvisandheadalignedwithspine;
5.scapularetractedanddepressed.
GetSet:(immediatelypriortotakeoff)
1.extendlegsslightlytotakeupslack(tensiononthebar);
2.sucktummythin(ensuringpelvisneutralwithspine,notarchedorrounded);
3.squeezecheeks(toassistinabove,andaddfocustothepointthatthisiswhereIwant
thedrivetocomefrom);
4.raisetensioninupperback,wherescapulapositionistobeheld.
Takeoff(firstpull=fromgroundtojustaboveknees)
1.extendthelegs,imagingpushinglegsthroughthegroundusingglutsasprimemover;
2.aslegsextend,trunkangledoesnotchange(staysatsameangleasinstart)i.e.hipsdo
notraisefasterthanshouldersevenlyslightly!);
3.upperbackmaintainedinaflatposition(scapularetracted/depressed);
4.barstaysincontactwithskinatalltimes;
5.drivewithlegsbackisastabilizer!
SecondPull(fromjustabovekneestostanding)
1.nowyoustandup,forcinghipsthroughwithdrivefromgluteals;
2.finishinuprightposition(noneedtohyperextendtrunkorrollshoulders!);
123
3.ifupperbackpositionheldthroughout,shoulderswillbedownandbackinfinishposition
automatically.
Lowering
1.unlike most exercises (including the squat) the eccentric phase of the deadlift is not a
mirrorreverseoftheconcentricphase;
2.asageneralcomment,unlessIseethespecificneed,Idonotplaceasmuchimportance
ontheloweringofthedeadliftasIwouldinotherlifts,suchasthesquat.
Focusonusingtheglutsoutofthebottomposition.Ifyouareexperiencinglowerbackpain
orexcessivefatigue,youareusingatechniquedifferenttowhatIrecommendIwantall
theworkintheglutsandthelegs.Thebackismainlyastabilizer.
Do68reps.Ifthe20kgbarorsimilarblowsyouawaybythisstageoftheprogram(and
dontbesurprisedifitdid),youwontneedawarmupset.Ifyouarecapableof60ormore
kilogramsintheworkset,looktouseawarmupset,butyoudontneedtobeasstrictwith
thespeedinthisset.
124
p.117119
HangingLegRaise:2003AlwynCosgrove,SecretstoMartialArtsTraining
Hang from a chin bar or a roman chair apparatus with your body in a straight line. Without using
momentum,contractyourabdominalstoslowlybringyourlegsupuntiltheyareparalleltothefloor
orhigher.Trytocurlthelowerabdominalareatotheupperabdominalarea.Thekeyistorollthe
hips as you raise the legs. No momentum allowed each repetition must be controlled by
abdominalactivationonly.
King,I.,2002,HeavyMetalQandAKneeuponincline,Tmag.com
Kneeups on chin bar Hang from the chin bar or use similar apparatus that places you vertical.
Alternatively,lyheadup onaninclinebenchdesignedfor kneeups.Ifyou cannot getatleast10
repsintheverticalposition,reverttoaninclinebench.Startwithyourkneesandhipsat90degrees.
Bringyourkneestoyourchest,andthenlowerthemtoyourstartposition.Keepthebodystilli.e.
avoid swaying. Do as many as you can before losing the set speed. When you can no longer
maintainthatspeed,stop.Avoidgoingtofailure!(trustmeonthis).Withoutresting,gostraightto
thenextexercise.
125
p.120
2000,p.6,,
StrengthTraining
SpeedofMovement
126
p.120
Notes:
ItMUSTlookfast.
AMRAP:2003AlwynCosgrove,SecretstoMartialArtsTraining
AMRAPstandsforAsManyRepsasPossibleinthegiventimeperiod.
GetBuffed(book),1999,p.182:
GeneralNotesforallWorkouts
AMRAPorAMRP=asmanyrepsaspossible
127
p.121122
Snatchpull:2003AlwynCosgrove,SecretstoMartialArtsTraining
.at full extension, contract your calves and trapezius muscles simultaneously, raising to
yourtoesandshruggingyourshoulders
tosimplifyitthinkoftheexerciseasanexplosivedeadlift,withawidegrip.
Snatch Pulls WG : The snatch pull is a wide grip deadlift to above the knees, and then
acceleratingtothetoesandsimultaneouslyshruggingyourshouldersinthetopposition.If
you struggle with the wider grip, use a medium, just outside shoulders grip (clean pull).
Basicallythetechniqueisasperthedeadliftexceptforthemoreaggressiveaccelerationin
thesecondpull.Thecriteriaforloadselectioninadditiontotrunk/hip/scapulatechnique,is
theheightandspeedofthepull(ontoesandtraps).Avoidanyelbowflexionuntilthelast
moment,atwhichtimeallowthebartoriseiftheaccelerationhasbeensignificant.
2000,p.33,First16wks,,
TheSnatchPull:
Thesnatchpullisawidegripdeadlifttoabovetheknees,andthenacceleratingtothetoes
andsimultaneouslyshruggingyourshouldersinthetopposition.Ifyoustrugglewiththe
widergrip,useamedium,justoutsideshouldersgrip(cleanpull).Basicallythetechniqueis
asperthedeadliftexceptforthemoreaggressiveaccelerationinthesecondpullthecriteria
forloadselectioninadditiontotrunk/hip/scapulatechnique,istheheightandspeedofthe
pull(ontoesandtraps).Avoidanyelbowflexionuntilthelastmoment,atwhichtimeallow
thebartoriseiftheaccelerationhasbeensignificant.
128
p.123124
JumpSquat:2003AlwynCosgrove,SecretstoMartialArtsTraining
Standerectwithyourfeetslightlybeyondshoulderwidth,toespointedstraightaheadorslightout.
Keepingyourbackstableinitsnatural curveandyourweightonyourheels,bendat the hipsand
knees to lower your glutes toward the floor. When your thighs are parallel to the floor, youve
reached the start position. Forcefully straighten your hips, knees and ankles in one explosive
contraction,causingyourfeettolosecontactwitthefloor.Yourobjectiveistogetashighoffthe
groundaspossible.Asyourfeetreturntothefloorandyourtoesmakecontact,absorbtheshockby
immediatelyreturningtothelowsquatposition.Withoutpausing,repeat.(Atfirst,youmayneed
to stop briefly in the lowsquat position to regain your balance and stability.) When doing jump
squatswithabarbell,thebarshouldneverlosecontactwithyourtraps.Ifitdoes,youriskinjury.
Also, dont try to go heavier than 4050% of your onerep max for the regular squat, because the
resultinglossofrepspeedwilldiminishtheexercisestrainingproperties.
The only difference between jump squats and explosive squats are that the jump squat is even
furtheralongtowardsthevelocityendoftheforcevelocitycurve.Weareusinglessload,butwe
aremovingfasterandactuallyleavingthefloor.
[IntheHongKongrugbyprogramexercisedescriptions(2000,p.23ofthesecond16wk
program)I(IanKing)hadwritten:Performthetechniqueasabove.]
JumpSquat:
Perform the technique as above but begin with the bar across the back. Squat only to
parallelandaimtoperformtheserepswithmaximalaccelerationintheconcentricphase,
jumpingofftheflooratthecompletionofeachrep.Thisexerciseshouldbeperformedat
maximalspeed.
[SowhatIbelievetheauthorhasdoneintheAfterburnebookwasgobacktothesquat
description from the HK rugby exercise description as suggested in the jump squat
description,usedthattobuildhistext,thenfinishedwithmorespecificsfromtheJump
Squatdescription.]
129
Squat:,l,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,
June2000,p.25.
Placethebarashighonyourneckascomfortable.Gripthebarwithyourhandsascloseto
theshouldersascomfortable,andensurethatyourelbowsarepointingdirectlydownwards
totheground.Useafootstancethatisshoulderwidth,andhaveyourfeeteitherstraight
or slightly externally rotated. Immediately prior to commencing the descent, bend your
knees slightly, suck in the lower abdomen, and squeeze your cheeks. This will set your
pelvisinaslightlyposteriorlyrotatedposition.Asyoulower,keepthehipsinlinewiththe
spine which means maintain this hip position. Dont misinterpret this you can flex
forwardatthehips,justdontchangethehip/spinerelationship.Squatasdeeplyasyou
canwithoutexceedingfortyfivedegreetrunkflexionrelativetovertical.Keepyourknees
equaldistanceapartduringthelift.Immediatelypriortotheascent,focusonsqueezingthe
cheekstightandholdthemtightduringtheconcentricphase.Theaimhereistoprevent
anteriorrotationofthepelvisduringtheinitialphaseoftheascent.Theconcentricphase
shouldmirrortheeccentricphaseexactly.
Jump Squat: , 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's
Squad,June2000,second16wkstrainingprogram,p.23.
JumpSquat:
Perform the technique as above but begin with the bar across the back. Squat only to
parallelandaimtoperformtheserepswithmaximalaccelerationintheconcentricphase,
jumpingofftheflooratthecompletionofeachrep.Thisexerciseshouldbeperformedat
maximalspeed.
HowtoTeach(book),Mar2000,p.104,Jumpsquat:,l
2.i.eJumpSquat
Description
generallyasper2.i.cbutsmalldifferences.
thedownoreccentricphaseistoshortandfast,withnopausebetweenthecompletion
oftheeccentricandcommencementoftheconcentricphases.
jumpashighasyoucan.
absorbuponlandingthroughbentlegs.Pause,repeatetc.
thefocusisongettingoffthegroundassoonaspossibleafterthefirstmovementinthe
eccentricphase.
130
p.124126
CloseGripChins:2003AlwynCosgrove,SecretstoMartialArtsTraining
Hangfromthechinupbarwithaclosesupinatedgripbothpalmsfacingyou.Maintaining
aneutraltorsopullyourselfupbycontractingyourlatsuntilyourchesttouchesthebar)
Hopefully by this stage, a simple exercise such as this is pretty easy, so lets use this
opportunitytointroducesomeexternalloadingandturnthisintoarealstrengthexercise.
IntheHKprogramsIanKinghadwritten:
CloseGripChins:
As above, using a close supinated (palms facing you) grip. Perform as many reps as
possible
So there was no description available for the author to steal. He had to create his
own.NotethesametitlefortheexercisewasretainedfromtheHKprograms.
Itappearsthattheclosingbracketintheauthorstextthathadnoopeningbracketwasa
typoashecut&tuckfromtheHKwording,whichcontainedasetofbrackets.
131
p.130131
LowerBodyRussianTwist:2003AlwynCosgrove,SecretstoMartialArtsTraining
Lie supine on the floor with the arms extended to 90 degrees and your legs extended
straight up. I suggest holding dumbbells in each hand, or holding on to a power rack for
stability.
Keepingyourshouldersandarmsflatonthefloor,loweryourlegstotheleft,keepingthem
straightuntiltheyareoneinchfromthefloor.Fromthispositionraiseyourlegsandreturn
tothestartposition.Repeatfortheotherside.
GetBuffed(book),1999,Ch29:QuestionsandAnswers,p.182:,l
LateralLegLower
Lyonyourback,armsoutflatonfloorat90degrees.Legstogetherintheairlowerthem
togetherat90degreestothebodyuntiltheyarenearlytouchingtheground.Thenreturn
tothetopandlowertotheothersideetc.
King,I.,2002,GetBuffed!II(book),Stage1:B&DDayAbdominalExerciseDescriptions,
p.167168.
LateralLegLowers:Thisisarotationdrillforthehipsandlegs.Lieonyourback,legsinthe
airtogether,andarmsoutat90degreestothebody.Keeptheheaddownontheground
also. Now lower the legs to one side, going all the way down to but not resting on the
ground, maintaining that 90 degree angle between legs and upper body. Keep the upper
bodystill,headincluded,atalltimes.Nowreturnthelegsbackuptotheverticalandover
totheothersideinthesameway.
King,I.,2004,GetBuffed!III,Ch10ExerciseDescriptions,p.228,
LateralLegLowers:
Lie down on your back, legs in the air together, and arms out at 90 degrees to the body.
Keeptheheaddownonthegroundalso.Nowlowerthelegstooneside,goingalltheway
downtobutnotrestingontheground,maintainingthat90degreeanglebetweenlegsand
upperbody.Keeptheupperbodystill,headincluded,atalltimes.
Nowreturnthelegsbackuptotheverticalandovertotheothersideinthesameway.
132
p.132
2000,p.6,,
StrengthTraining
SpeedofMovement
133
p.132
Notes:
ItMUSTlookfast.
134
p.133135
Deadliftoffbox:2003AlwynCosgrove,SecretstoMartialArtsTraining
Standing on a box, or small podium (6 inches or so in eight). ). Grasp the bar with an
overhand grip, and place your shins against the bar touching it. Bend your legs so that
yourthighsareslightlyaboveparalleltothefloorbutkeepyourshoulderdirectlyover,or
preferablyjustslightlybehindyourhandsonthebar.Keepyourheadinneutralalignment,
butlookingslightlyupwards.
Keepinganarchinyourlowerback(imperative,asroundingthelowerbackpreventsthese
muscles from activating propery), pull the bar straight off the floor and bring your hips
forward.Thebarshouldneverleavecontactwiththebody.Themidpointpositionhasyou
standingfullyerect.Thinkaboutpushingtheearthawayfromyoulikeajumpingaction
rathethanaliftingaction.Lowerthebarundercontroltothefloor(byflexingthehipsand
thentheknees)tocompletetherepetition.
Themaindifferenceinthisexercisecomparedtotheregulardeadliftisofcoursethebox
thisincre3asedrangeofmotionwilloverloadyourmusclesatjointanglestheyhavenever
experienced.
ProgramII,December2000,p.29
Standinfrontofthebar,feetunderthebar,shinsafewinchesawayfromthebar.Takea
gripjustoutsideshoulderwidth,palmsdown.Bendthekneesandtakeposition:shoulders
verticallyoverbar,shinsonbar,armsstraight,hipsinlinewithspine,backflat,headinline
withspine,shoulderbladesretracted.
Priortocommencementofliftcontractabdominalandgluteals,extendinglegsuntilnoslack
in arms. Use leg and hip extension to take the bar from ground to where bar is just over
knees.Thetrunkangleandscapularetractionisnottochangeduringthisfirstpull.Fromthe
abovekneepositionstandup(secondpull).Applymoreaccelerationinthesecondpullthan
135
in the first. Bar to be in contact with body throughout the whole lift. Arms stay straight
throughoutthelift.
King,I.,2002,GetBuffed!II(book),Stage2:ADayExerciseDescriptions
p.216,
DeadliftsMG/SOB:Thisisasperabovebutbyvirtueofthesmalladjustment(whichIam
abouttoexplain)andthehigherreps,preparetogobackafarwayinloadonthebar.
Thisdeadliftvariationrequiresyoutostandonablock,withtheweightpositionunchanged,
restingonthefloor.Howhightheblockisthatyouaretostandonisdependantonyour
flexibilityandabilitytocreatewhatIwouldcallanappropriatestartingposition.Formost,
thismeansyouwouldstandona20kgfullsizeplate,andevenforsome,thismaybetoo
muchfortheirflexibilityandabilitytosetinthestart.However,mostwillbeokaystanding
ona1x20kgplate,andthemoreadvancedtechnicallyorflexibilitywise,maybeableto
standon2x20kiloplates.
King,I.,1999,GetBuffed!,Stage1:Wks13,p.99100,
Deadlift
Again the moment you have been waiting for normalcy. Starting from the bottom
position, weight rested on the ground, take 6 seconds to lift the weight to a standing
position.Lowerin3seconds.
ThisishowIgenerallyrecommendyoudeadlift:
StartPosition:
1.feetshoulderwidthapart;
2.baronshins;
3.shouldersverticallyoverthebar;
4.backflat,pelvisandheadalignedwithspine;
5.scapularetractedanddepressed.
GetSet:(immediatelypriortotakeoff)
1.extendlegsslightlytotakeupslack(tensiononthebar);
2.sucktummythin(ensuringpelvisneutralwithspine,notarchedorrounded);
3.squeezecheeks(toassistinabove,andaddfocustothepointthatthisiswhereIwant
136
thedrivetocomefrom);
4.raisetensioninupperback,wherescapulapositionistobeheld.
Takeoff(firstpull=fromgroundtojustaboveknees)
1.extendthelegs,imagingpushinglegsthroughthegroundusingglutsasprimemover;
2.aslegsextend,trunkangledoesnotchange(staysatsameangleasinstart)i.e.hipsdo
notraisefasterthanshouldersevenlyslightly!);
3.upperbackmaintainedinaflatposition(scapularetracted/depressed);
5.drivewithlegsbackisastabilizer!
SecondPull(fromjustabovekneestostanding)
1.nowyoustandup,forcinghipsthroughwithdrivefromgluteals;
2.finishinuprightposition(noneedtohyperextendtrunkorrollshoulders!);
3.ifupperbackpositionheldthroughout,shoulderswillbedownandbackinfinishposition
automatically.
Lowering
1.unlike most exercises (including the squat) the eccentric phase of the deadlift is not a
mirrorreverseoftheconcentricphase;
2.asageneralcomment,unlessIseethespecificneed,Idonotplaceasmuchimportance
ontheloweringofthedeadliftasIwouldinotherlifts,suchasthesquat.
Focusonusingtheglutsoutofthebottomposition.Ifyouareexperiencinglowerbackpain
orexcessivefatigue,youareusingatechniquedifferenttowhatIrecommendIwantall
theworkintheglutsandthelegs.Thebackismainlyastabilizer.
Do68reps.Ifthe20kgbarorsimilarblowsyouawaybythisstageoftheprogram(and
dontbesurprisedifitdid),youwontneedawarmupset.Ifyouarecapableof60ormore
kilogramsintheworkset,looktouseawarmupset,butyoudontneedtobeasstrictwith
thespeedinthisset.
137
p.135136
HurdleJumps:2003AlwynCosgrove,SecretstoMartialArtsTraining
Standfacingaseriesofsmallhurdles,inthisexample1012.Withfeettogether,jumpup
andforwardovereachhurdle.Groundcontactshouldbeminimalthinkthegroundishot!
Thekeytothisdrillistogoforheightjumpupandforwardwiththefocusonmaximum
height.
ProgramII,December2000,Second16wks,p.32
HurdleJumps:
Standfacingagroupofbenches,hurdlesorsmallboxes.JumpupandOVERtheobstacles.
Minimizegroundcontacttime.Trytomoveasfastaspossibleovertheobstacles.
138
p.140
2000,p.6,,
StrengthTraining
SpeedofMovement
139
p.140
Notes:
ItMUSTlookfast.
140
p.140143
PowerSnatchtooverheadsquat:2003AlwynCosgrove,SecretstoMartialArtsTraining
.at full extension, contract your calves and trapezius muscles simultaneously, raising to
yourtoesandshruggingyourshoulders.
Snatch Pulls WG : The snatch pull is a wide grip deadlift to above the knees, and then
acceleratingtothetoesandsimultaneouslyshruggingyourshouldersinthetopposition.If
youstrugglewiththewidergrip,useamedium,justoutsideshouldersgrip(cleanpull).
141
p.146
2000,p.6,,
StrengthTraining
SpeedofMovement
142
p.146
Notes:
ItMUSTlookfast.
143
p.151
Chapter11:QuestionsandAnswers
Paragraph1
The following is a sample of the many hundreds of questions I have received over the
years.Theyhaveappearedinmanywebsitesandmanypublicationsaroundtheworld,and
therissomuchinformationcoveredthatIfeltIshouldincludethem.
GetBuffed(book),Chapter29:QuestionsandAnswers,1999,p.237,
IhaveincludedthesequestionsandanswersbecauseIbelievetheinformationcontained
maybeofinteresttoyouthereader.
Q.PretournamenthowlongdoIstoptrainingbeforethetournament?
A.Itdepends...
Chapter37Idontknow:,WinningandLoosing(book),2ndEd,2002,p.214
I have to admit this was once something that frustrated me about Ian. When asked a
questionwithaseeminglyblackorwhiteanswer,Iansresponsewouldalwaysstartwith,"It
depends" There was no cut and dried answer to anything it seemed! Which is better,
volumetrainingorHIT?Bothcanbeusedeffectivelywithinalargerperiodizedplan.Bestrep
ranges?Allofthem!Bestexercises?Allofthem!Besttempo?Itdepends.Worstexercises?
Noneofthemreally.Iscardiocounterproductive?Itdepends
(http://www.tmag.com/articles/172cheat.html)
144
p.162
Chapter11:QuestionsandAnswers(cont)
3rdparagraph
Q. Is there a certain way to decide which tempo to use? Are there certain exercises or
specificgoalsinwhichyouwoulduseacertaintempo?
A.Formusclehypertrophy:Therepshouldlastabout56seconds,withtheloweringphase
andthepausephaseaddinguptogreaterthan4seconds
Chapter12:WhatSpeedofMovementShouldIUse?
IfyoutaketimetocheckoutmyprogramdesignexampleslaterinthisbookyouwillseeI
tendtoperiodizefromslowtofast,andthatarepTUTofabout56seconds(3:1:1)isabout
myaverage
145
p.162
5thparagraph
Forsportsperformance:Acontrolleddescentnopauseandanexplosvelift(notonlyas
fastaspossiblebutitMUSTlookfastalso).
Sent:Tuesday,4July200011:50AM
To:kingsports@b022.aone.net.au
Subject:Re:pleasemailout
Ian,justrereadthe[your]4secondarticleinPower.Tcsaysthatthe1inthe301meanslift
inonesecondand*meansliftasfastaspossiblebutitcouldtakeaslongasthreeseconds.
AmImistakenIthoughtitwastheotherwayaround1wasasfastaspossibleand*was
asfastaspossiblebutMUSTLOOKFAST.AmImistaken?
Alwyn
Speedofmovement:,HowtoWriteStrengthTrainingPrograms(book),1998,p.124
Atotallackofawarenessoftheneedforafast/attemptedtobefastconcentriccontraction.
Thereforethepowerathletecannotaffordtospendmorethan1020%(asageneralization)
of their total strength training time using number greater than 1 as the third number.
Additionally, when the number one does appear as the third number, the power athlete
musthaveitreinforcedthismeanstotryandgofast!Thisisrarelydone.Andwhenthe
asterisk(*)isuseditmustlookfast!Spendmostofthetimereinforcingspeed!
146
p.162163
7thparagraphonp.162,1stparagraphonp.163
A.Standinfrontofamirrorwithnaturalpostureandlookatyourhandposition.Yourarms
areprobablyrotatedsothatyourpalmsareslightlyinfrontofandfacingyourbody..
King,I.,2003,OutofKilterIVStopShoulderPainCold!,Tnation.com
Heresa10pointtesttoassess.
2.Standfacingamirrorareyouhandsfacingyou(palmin)orfacingbackwards(palm
back)?(Excessiveinternalrotationoftheupperarm)
3.Standfacingamirrorareyouhandsbyyoursideortothefront?(Muscleimbalance
horizontally,withexcessiveshorteningoftheanteriororchestmuscles)
147
p.167
3rdparagraph
A.Idontbelievethatthereissuchathingastoomuchflexibility.Inhypermobilepeople,
theretendstobeabiglackofstrengthintheendrangesoftheirflexibility.Soitcanleadto
muscle injuries but the reason is almost always a lack of strength in the extreme ranges,
ratherthantoomuchflexibility.
andLoosing(book),2ndEd,Chapter7TrainingTheories:,Winning,2002,p.4344
IhaveseenveryfewathleteswhoIbelievedwereflexibleenough.AndIhaveonlyseenone
ortwoathletesinmytimewhohastoomuchflexibilityi.e.rangeofmovementatajointin
excessoftheirabilitytocontrolthemovementatthosejointangles.
4thand5thparagraphs
Q.IsittrueIshoulddothesamenumberofsetsforbackthatIdoformychest?
A. Yes.Thats because you want to balance the muscles of your shoulders to prevent
internalrotation,amuscleimbalancethatcanleaveyourshoulderssusceptibletoinjury.In
genera,itisagoodideatobalancechestexercisesthatemphasizerowingmovements,such
astheseatedrow.
King,I.,2003,OutofKilterIVStopShoulderPainCold!,Tnation.com
Balanceyourupperbodytrainingbetweenpullingandpushingexercises.Includingfor
everypushingexercise,haveanequalandoppositeinpullingexercise,alternatethe
sequencingofthemdontalwaysleadwithhorizontalpushing(chest)exercises.
Dominatinginhorizontalpushingexercisecouldwellbethenumberonecontributorto
shoulderissuesthroughstrengthtraining!
148
p.167(cont)
5thparagraph
A..Sodoingalotoflatpulldowns,abackexercise,withoutacountermovementsuchas
rows,willalsocauseinternalrotationoftheshoulder.Thefix:Factorinmorerowingand
externalrotationexercisessuchasthescarecrowandcableexternalrotations
AsktheMaster(book),2003,p.51
Rowing
No,youarenotdoinganythingbynothavingaseatedrow.Butyouaremissingsomethingif
youequateorperceivechinsandrowsassynonymousorequals.Thisisahabitoftradition,
andIhavealotofrespectfortradition.Butsomethingswehavelearntaboutoverthelast
60orsoyearsofmoreformalizedandrecordingstrengthtraining,includingtheconceptof
musclebalance.Ibelievethisisoneareaofmyteaching,whichwhilstnottotallyoriginal,is
presentedinamannerandfrequencythathaspotentialtomakeapositiveimpactonthe
habitsoftradition.
Chest related movements I call horizontal pushing, and feel that any movement needs an
opposite to counter the potential and real muscle imbalances each movement group
presents. In this case horizontal pulling (aka rowing movements), or what I have termed
horizontal pulling, offer what it takes to counter the potential imbalances created by
horizontalpushing.
Simply put, for every horizontal pushing movement you need a horizontal pulling
movement. To advance the concept, for every time the pushing movement leads in the
sequenceoftheworkoutorweek,sothepullingmovementneedsequalprioritytreatment
overtime.
149
p.167(cont)
5thparagraph
A..suchasthescarecrowandcableexternalrotations
This scarecrow exercise as referred to above is an unique exercise developed and

introduced by Ian King, and published /introduced to the market through his articles,
booksandvideos/dvds,includingbutnotlimitedto:
HowtoWriteStrengthTrainingPrograms(book),1998
GetBuffed!(book),1999
150
p.168
3rdparagraph
A. Use this simple rule of thumb: if your torso is bent forward more than 45 degrees,
considertheexercisetobehipdominant.Remember,thatmeansthatthemusclesofyour
hipsyourglutesandhamstringsaremoreinvolvedthanthoseofyourquadriceps.So
yourenotisolatingmusclegroups,yourejustfocusingmoreononesetthantheother.If
yourtorsoisverticalorbentforwardlessthan45degrees,thinkofthemoveaskneeor
quadricepsdominant.
King,I.,2003,AsktheMaster(book),p.18
Q. I use your basic style of training legs,onehip dominant day and one quad dominant
dayperweek.ButwheredoIdolungesandlegpresses?
A.IwillgooverhowIcategorizeexercisesintoeachofthesetwogroups.Pleaseworkwith
meonthis,howeveritisaloose,practicaldefinitionnotanexactscience.Butprobably
enough to get the poison keyboard tapping furiously in his chat group sermons of how
wrongeveryoneelseis!
Anylowerbodyexercisewherethetrunkremainsatorabove45degreesofflexionIloosely
callaquaddominantexercisee.g.Squat.Anylegexercisewherethetrunkisflexedgreater
than45degreesIlooselycallahipdominantexercise.
Soalungeisaquaddominantandalegpressaquaddominantthelaterdependantupon
the back support angle, but for all purposes of this working definition, a quad dominant
exercise.
151

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