Extended-sets Training

Extended-sets training offers the trainee an opportunity to increase stamina in the muscle with
an accompanying increase in muscle density which serves to provide for increases in overall muscle
strength. The component of muscle density offers a training-effect that lies between muscle size and
muscle definition. This is where the concept of the misuse of the term muscle hypertrophy can be
exemplified. Muscle density does not mean adding size or definition (per se) but it does provide for
an overall improvement (advancement) of what is often referred to as muscle integrity. That is; there
is experienced an increased dimension of depth, with an added component attached to the aesthetics
(appearance) of the musculature. Muscle density can also bring with it a component of stamina in
terms of working with heavier (although not the heaviest) loads.

For example if 10 reps are possible with a HESL then increases can be made with reference to
the rep count. If on the second and third sets of a three-set application, the trainee tires quickly, with
the result that the reps are reduced dramatically, the stamina component can allow for rep counts to
be maintained at a higher level in subsequent high end sets. It can also lead to increased rep-count
applications in the first set of the High-End-Set-Load, thus signifying that additional weight could
now be used to establish a new plateau for the High-End-Set-Load. Muscle stamina, then can be seen
as a very valuable training adaptation. Specific program applications can be implemented to address
more succinctly the component of stamina as opposed to allowing for it to happen by happenchance
(as a result of the general work applications).

Specific Application
The application of the Extended-Sets training is implemented to provide (once again) a component
of additional fiber recruitment. The concept of extending would suggest greater TUT and as
such a component of stamina would be provided which lends itself automatically for muscle hypertrophy
(counter to the proposed suggestion of what hypertrophy really means) from a density perspective.
The Extended-Sets concept allows for a unique approach that addresses the now established
Across-the-Board principle of the give-and-take syndrome of weight-resistance training. To explain;
you cannot simply ask your muscles to do more work; they must be nurtured into position through
training adaptation. The Extended-Sets training application sees the conventional set turned into a
continuous three-set application. The difference here is that the three sets are not done on the same
angle but rather at different angles.

Staying with the bench press exercise we know that the strongest angle is the Decline with the
Supine the next strongest with the Incline as the weakest angle-of-application. In order to perform an
Extended-Sets Bench Press schema the training program would call for the reverse order of angles to
be employed. That is; the trainee would begin with the weakest angle and move to the strongest; (Incline,
Supine, Decline) in one continuous or, Extended set. The added strength gained as a result of
the more opportune angle for strength as well as the additional fibers brought in. Note that most
training experts who advocate the Extended-Sets training application do so with a consistent-repcount
application; however, it is virtually impossible to be able to work at the HESL with the same
rep-count for all three sets. Therefore, under the CORFIT training approach we advocate a Descending-
Rep-Count application that sees at least one (and most often, two reps) being dropped from the
rep-count figure.

We have selected the 1-rep descent for the die-hards who may be reluctant to yield. Our thinking
here is that a reduction of two reps would not be applied with the result being that it would either be
too risky, or it just might be abandoned altogether (work with me here and let us see what we can
accomplish). Look for increased stamina and accompanying muscle density with this type of training
application. Again, it is a matter of give and take. Do not ask for the impossible, as injuries can become
a built-in evil. Recognize the added intensity factor and incorporate it into your thinking in order
to provide proper programming for you and your clients.

Do Not Confuse Advanced Training Applications
Extended sets training suggest a similar training mode for three anlges in a continous three set
application. This is in contrast to to the CORFIT triple set application in that the CORFIT triple
utilizes three different types of exercise (mass mover, isolator, peaker) and as well as training mode
(isotonic, Isokinetic, cable) and angle (incline, flat, decline).

The Extended-Sets training approach can be taken with other muscle groups obviously. Now,
one point to bring up again that is crucial is the one about confusing one advanced training application
with another! Recall, the Extended Sets application shown above saw the trainee working
through three different angles with a constant mode (Free-weight Mass Mover) application. There are
many variables that can be implemented into the Extended-Sets Advanced Training application.
However, it is vital that you do not begin to bring in a program that is really an example of a triple set
(also called a giant set) and not an example of an extended sets application. For example: let us consider
a workout for the Biceps. In the example presented below we see a schema that is not an extended
sets training model but rather an example of a triple set which of course is covered under the
triple set section covered in this chapter. The difference is found in the variance in training modes,
angles and classifications. This is not what the Extended-Sets training model looks like at all!

The Extended-Sets training application can be employed in different ways to include all muscle
groups. Put a few programs together and see how they pan out for you! Remember, as with all of the
advanced programs, utilize them for a short period of time; generally no more than three weeks otherwise
they might run stale (curbing growth and development or worse, they might push you into the
overtraining syndrome.

Rest-pause—or more accurately, Pause-rest
I encounter a problem with this suggested training approach from the “get-go” in that the name
itself would appear to be reversed. The rest-pause suggests a short rest but either it is to be considered
a rest or pause. To imply that it is actually both (which is fine then why don’t we simply name
it exactly what it is; a pause-type of rest or a Pause-Rest. Semantics aside (English 102 or is it 201; is
upstairs in room 101). There is more to the assessment involved in the name and more significantly
the approach to be taken with regards to the training concept.

To explain; The idea behind this approach is to complete a (HESL) set to failure and then rerack
the weight, wait 15 seconds and then continue the set. We are “splitting hairs” here with this
approach. The 15 seconds employed for the “pause” is really too long for a pause and somewhat too
short for a “rest” per se. I know that is what the premise behind the exercise is all about. The problem
though rests with the fact that we are re-racking the weight and then staring all-over again to
prepare for the actual lifting –lowering of the weight by getting the weights off the rack and into the
starting position. This activity tires the trainee out in that the energy of the muscles as well as the
energy-requiring focus of the mind to re-establish training position detracts from the sought-after
succinctly-applied taxation of the muscles as seen with the actual training application. I would prefer
to apply the “Pause-Rest” (you will forgive me) principle with an approach that sees the trainee maintaining
a (virtual) “ready position.” This is accomplished through the use of a training rack with the
proper placement of the pins to allow for a “Pause-for-the-Cause” strength-gaining training application.

With respect to the other consideration as suggested by the advocates of the deemed “Rest-
Pause” system is related to the length (say15 seconds rest or pause) of time. Fifteen seconds might be
considered too long therefore a reduced duration ranging from 4-7 seconds (depending on the specific
exercise) would be effective. In addition, the short pause-rest could be carried out with the
weight held in the fully extended concentric-contraction finish-position –with the added strengthgiving
component of three-joint support as in the bench press or shoulder press movements for example.
This could be a preferred application over the re-racking of the weight because of the extend
the contraction time (recall time under tension or TUT). The weight could also be maintained in the
fully-contracted eccentric-contraction finish position but this would be best served with the utilization
of the powered pin placements of the rack in manner of providing for the avoidance of undue
strain on the connective tissues of the muscles. The objective with the Pause-Rest regime is to provide
for increases muscle force with the considerations given to muscle stamina-strength. Obviously
added volumes (sets and or, reps) can be applied for sheer stamina but what is being sought here is
increasing the force of the muscle.

Pause-for-the-cause Application
The main approach to be taken with the “Pause-Rest” application involves the trainee completing
a given number of reps with a selected resistance and then pausing (either self-maintained or by
virtue of the pins as support). The set then continues for as many reps as possible. Obviously all of
these advanced training applications are performed with perfect form for reasons of safety and for
purposes of accurate evaluation of shear muscle strength. The recommendation here is to commence
with 1-3 Pause-Rest sets to begin you excursion into this training regime. Added sets 3-6 sets can be
added later with experience-related increases.

True Pause-rest Application
The following two tables are meant to be read from first from left-to-right and then from top-tobottom;
specifically, in the case of the first set in table below, one would perform 1 rep, rest for 5
seconds, perform 1 more rep, rest for 5 seconds, perform 1 more rep and then rest for 60 seconds—
the 60 second rest marks the conclusion of the first set.

Modified Pause-rest Application

The first thing that is necessary to explain here is that this modified Pause-Rest training application
is not to be confused with the Extended-Reps training application although it is easy to see why
I am concerned about this problematic that is the hallmark of the advanced training applications in
general; they all intersperse with regards to their ultimate training influences as well as their applications.
Obviously, by adding a pause and then a continuation the application here remains under the
domain of the pause –rest training; albeit modified from the Classic Pause-Rest training application.
Just as obvious however is the fact that the short pause and then continuation of the set suggests an
Extended Sets application is at work here.

You will see in the explanation of the Extended Sets advanced training application that the true
configuration of the extended-sets model would see a difference in angle and a continuation (extension)
of the first exercise that was performed with another exercise and then another exercise. This is
in contrast to adding (extending) extra reps to the existing set. In other words, the term Extended
Sets (thusly) means added sets without rest versus added reps to an existing set. Recall, the name of
the training application is Extended Sets Training, not Extended Reps training. In fact classic Extended
Sets training does not provide for a rep-count change as the approach taken is (Singles Only!)
Only our modified Extended Reps training model provides for rep-count alteration.

One to three Pause-Rest Set applications can be applied in effort to maintain focus in the muscle
and to avoid incorporating added joint-capsule and ligament and tendon duress during the application
of the movements. You will note the descending nature of the program. Incorporation of the
fatigue-factor dictates the reduced rep-count and the extended duration of the pause implemented
into this approach to the Pause-Rest training application The weight will remain consistent as this is
not to be confused (in any way) with a decline pyramid or straight “down-the-rack” training applications.
Once again to review; the following will happen; the reps per set will be reduced, the pause
time will be extended, and the subsequent (after-pause reps will be reduced as well). Note; some exercises
are, by design, more dangerous than others and an understanding of the risks involved is imperative
for the safe, efficient applications of this advanced training technique.

You can follow this mass-mover exercise up with a complimentary (or supporting) Isolation exercise.
An example here would be the supine (flat) dumbbell press exercise. However, you will want
to be careful here because of the balance considerations related to free-weight dumbbell training. I
would wait until you become versed in the Pause-Rest format of training before going overboard.

Obviously, there are a myriad of possibilities with all of the advanced training applications but
the basic premise associated with the necessary “give-and-take” proposition associated with weightresistance
training allows for a continuum basis to be put into effect. Have fun ands experiment with
them and add them to your own training repertoire; do not just simply follow my number.

Three-peat Advanced Training Routine
The idea behind the concept of the Three-Peat advanced training application is to bring into focus
the considerations surrounding the involvement of the stabilizer muscles. The incorporation of
the stabilizers into our thinking stems from a reduction-of-injury perspective. To explain; stabilizer
strength increases could be instrumental in reducing injury risk when training heavy. This made possible
because stabilizer-emphasis training allows for strength gaining potential to be realized by focusing
away from the joint and connective tissue and by hitting the mid-point of the muscle more succinctly.

The baseline operative of the Three-Peat training concept is to provide for stabilization emphasis
in the first of the three exercises that will be performed. The next exercise will be one that sees a reduction
in stabilizer activation and the third exercise in the de-emphasis of stabilization involvement
will see a virtual non-existent stabilizer involvement.

Classic Three-peat Training: Specific Application

The difference between the Classic Three-Peat training application and the Modified Three-Peat
training application models is seen from a number of variables. The first is to provide for a twomode
as well as three-angle approach to the schematic. As well, the sets are comprised of descending
rep-counts in order to accommodate the Give-and-Take concept that has been established. A small
concession goes a long way in securing the deal (re; safe, efficient training). Again, it would be a good
idea for you to secure a solid foundation of understanding of the concepts to consider the Classic
Versions of the Advanced Training applications (as are most-often presented) and then incorporate a
few modifications into the mix in effort to expand your knowledge.

Triple-double Training
In basketball if a player scores in double figures for points, rebounds and assists he, or she is said
to have completed the Triple-double; always a mark of an intense effort on the court. In borrowing
the concept and applying it to a weight-training model, we would establish a 5-10-20 reps schematic
in effort to get an added measure of intensity on the training floor. The way the 5-10-20 reps schematic
is set up is to provide for a three-pronged attack on the muscle. To explain; the 5-rep set is
done with a heavy (mass-mover exercise in effort to seek maximum strength-gaining potential. The
reps are now doubled with the second exercise which is an Isolation movement in effort to work the
stabilizer muscles and to increase size in the muscle which is best achieved through a 10-reps application.
The third exercise chosen is one from the peaker category and chosen in effort to provide for
muscle stamina with a high-reps-set application.

To review; the exercise schematic sees three exercise selected with a particular reference for
muscle activation and subsequent training effect in mind. Mass-mover, for 5 reps. Isolator for 10
reps and peaker for 20 reps. The program calls for three sets of each of these exercises and not to be
applied as a triple set but rather with a rest period between each of the sets. When the three exercises
have been completed (1 cycle) another cycle can be performed and then a third. Note that to begin
attempt 1-2 sets and then incorporate a third set the fourth time this training application is performed.
The program would look like this: In addition it might be wise to consider utilizing a descending
reps count application for all follow-up sets (particularly with reference made to the isolator
and peaker exercises.

The Triple-Double Advanced Training application can be set up for all body parts. Your challenge
now is to develop a program portfolio that will encourage you to apply this training approach
in manner of mixing it up! Obviously many possibilities exist with regards to exercise selection. Have
fun and enjoy the benefits as well. Remember, as is the case with all of the advanced training applications
they are most effective if they are utilized for a short (three weeks maximum) duration. Note; if
the triple-double is difficult to achieve you can drop the third set down to allow for a rep-schematic
that would be called (I suppose) a Triple-Single in that you escalate the rep count up from 5-10-15.
Like I was saying; many possibilities exist. It does not have to be carved in stone; everyone reacts a
little bit differently to imposed demands.

Helpful Hint: Do not attempt to train the entire body with the 5-10-20 routine. You should select
either the upper or lower body or one exercise for each of the upper and lower body workouts if
you are on a full-body regimen. If you are doing a split routine select one –two exercises from the
exercise inventory for the day to apply the 5-10-20 routine.

The 21 Club
Interestingly whenever I have ever heard a reference to 21s it was always (and I do mean always)
with regard to biceps training; and it was always with direct reference to the barbell curl exercise. I
often wondered why that was so. I am still puzzled by the fact that 21-training has been historically
established as the private domain of the biceps. If the premise is founded upon the foundation of
increasing intensity in the muscle, then the question that immediately arises is what is so unique
about the biceps. I would think we would expect the advantages of the 21 application to carry acrossthe-
board to all of the muscles of the body. The suggestion contained in this report is that the 21
Club should be opened up to a wider membership base than just the carrying-card members of the
Biceps 21-Club. In this report, a 21 training program offering will be provided for each of the muscles
of the body.

The concept behind the 21-training application is founded upon the objective to provide additional
intensity into the muscle by blasting the muscle past the point of the normally considered saturation,
(or fatigue) point. The specific application of the 21 training differs from that of merely applying
extra reps to a set. The 21 concept brings into focus the idea of training the muscle from specific
reference (contraction) points. To explain; Let us begin with the established barbell curl and work
our way forward from there. The 21 training application is considered to have a three-position
framework of reference. These include; 1, fully-extended (stretch) eccentric contraction finishposition
accentuation. 2, fully contracted concentric contraction finish-position accentuation. 3 A
complete bombing of the biceps through the entire movement range from the fully-extended
(stretch) eccentric-contraction finish-position to the fully-contracted concentric-contraction finishposition.

Each phase of the movement is performed for seven repetitions each. For the record while I can
certainly attest to the increased intensity factor attributed to the 21 concept I (strongly) disagree with
the recommendation for seven repetitions to be performed! The carved-in-stone 7-rep three-phase
package appears out of the Stonehenge age or at least it represents concrete-level (cement head)
thinking. The seven-reps dictate creates a double-edged sword in that the amount of weight to be
employed would have to be too light to be effective in the early going; Stage 1 (most predominantly)
as well as Stage 2 (secondarily). Thus two-thirds of the premise of the exercise has now been misspent.
The second problem exists with the fact that a third series of seven reps that is to be completed
through a full ROM application will prove (from almost to absolutely) impossible to perform! The
result is a cheating, sloppy movement application throughout the entire concentric and eccentric contraction
phases of the movement. What results, is a lessening of intensity rather than the desired increasing
of intensity.

The problem with the 7-reps application is that both physically, and psychologically, the trainee
is programmed for failure. The individual is focused on finishing the trilogy of stages and is in a rush.
In addition the muscles begin to suffer from lactic-acid overload. The result is poor mind-muscle
connection and resulting sloppy movement applications. In fact, the biceps rarely contract to any
degree. They are left virtually dormant as a result of quickly applied movements with a cradling effect
applied that sees the biceps protected from being over-worked or even worked at all! Once again, the
give-and-take syndrome must be applied here. If you are going to go for added intensity you really
need to know where to draw the line or the muscles will do it for you by shutting down –if not off! If
this is allowed to occur then the reasoning behind the premise is therefore shattered. Let us take a
good idea and modify it. The simple modification in mind is to reduce the rep-count for each phase
to 5 or perhaps even 4 reps following an increased experience level in manner of providing for added
resistance to be employed.

Curls-21 Traditional Application
Phase 1
The trainee begins the barbell curl exercise from the normally defined Starting Point. The bar is
brought upward (elbow-joint flexion) to the half-way point of the full ROM (90 degrees with the
lower arms held in a position that is parallel to the floor. The bar is then lowered (elbow-joint extension)
to the fully-extended finish position. This is to provide for stretch-position accentuation; as
such the emphasis here is on the eccentric contraction phase of the movement. This movement application
is done for a repeat of 7 reps.

Phase 2
The trainee contracts the bar to the 90 degrees Parallel-to-the-floor position and then concentrically
contracts (elbow-joint flexion) the bar to the fully-contracted concentric contraction finishposition.
The weight should be maintained at the Peak Position for a count of 1-2 seconds. It rarely
is of course, even with normally applied curls- let alone in the curl 21 exercise. The weight is then
lowered to the Stage 2 commencement point (90 degress) from the floor. The movement is repeated
7 times.

Phase 3
At the completion of the 7th rep (concentric contraction phase) the trainee then lowers the barbell
all the way down to the fully-extended (stretch) eccentric contraction finish-position. From this
point the bar is raised (elbow-joint flexion) to the fully-contracted concentric contraction finish position.
The contraction should be held for a 1-2 second count and then the bar lowered (elbow-joint
extension). This procedure is followed for seven repetitions. This entire three stage application is
considered 1 set of curl 21. With experience subsequent sets 2-3 can be added. More than three sets
would not be generally recommended.

Curls-21 Modified Application
With the Curl-21 (Modified) application two adjustments are made: 1, the previously-alluded-to
rep-count reduction schema. (4-5 reps) 2, A modification is made to the ROM of the movement application
in both Phase 1 and Phase 2. To explain; In the Classic or Standard Curl-21 exercise application,
Phase 1 will see the trainee first bringing the weight up to the 90o (parallel-to-the-floor)
finish-position and then lowering of the weight to the starting position. In Phase 2 of the Curl-21
exercise the trainee will first raise the bar from the parallel (90o) position to the top of the fullycontracted
concentric-contraction finish position. The bar is then lowered to the parallel-position
(90o) before it is raised again. In other words, the trainee is always working within the Sticking-Point
of the ROM. Beginning and ending at the precise starting point reduces the amount of intensity that
can truly be brought into the exercise.

Importance of Going Through the Sticking-point
In Phase 1 of the modified version of the Curl-21 exercise the trainee is instructed to concentrically-
contract the weight up to and through the Sticking-Point by a few degrees (approximately 5-8
degrees). Likewise in Phase 2 of the Curl-21 exercise, the trainee is instructed to eccentricallycontract
(lower) the weight down and through the 90 degree (Reverse) Sticking-Point position.
Again, the extended range would be between 5-8 degrees. Any more than this would virtually simulate
the normal (albeit somewhat shortened) movement application. Extending the movement application
through a greater (albeit small) range will incorporate additional fibers into the movement thus
providing for significant increased taxation upon the muscle. After all, this is what the concept of the
Curl-21 exercise is all about. Another interesting discovery attributed to the extended ROM Curl-21
movement application is that not only will the muscles be encouraged to work more but there will a
lessening of the duress placed on the connective tissue (particularly in that nagging attachment point
in the region of the lower biceps and the top of the forearms (radial-ulna joint) which is highly vulnerable
to aggravation.

Inflammation of the joint is commonplace with the curling exercises under normal training applications.
With reference made to the Curl-21 exercise, it is greatly escalated. There are also considerations
for increased fiber activity during the performance of Phase-2. To explain; in completing the
concentric contraction; along with the subsequent initiation of the eccentric contraction (in Phase-2)
the shoulders are brought into play. It is important to keep the wrists in the hyper-extended position
and to relax the shoulders in manner of providing for maximal contraction of the biceps. Normally,
with the Curl-21 application at the tope of Phase 2 (in both the concentric and eccentric contraction
phases) the shoulders are called upon to perform the brunt of the exercise load. As well there is a
tendency to curl the wrists during the completion of the Phase-1 segment eccentric contraction portion
of the movement and during the initiation of the concentric contraction portion of the movement.
In phase 3 of the Curl-21 movement application, technique is essentially something you hear
someone scream about on TV. That is about as close as you will get to addressing the requirement of
proper movement methodology. In other words, the Curl-21 exercise is supposed to be a training ally
for the purposes of gaining intensity when in reality it is generally a study in futility in that regard.

Plethora of Exercises to Choose From
As touched-upon earlier there are many exercises that can be addressed with the 21 3-phase
movement application. The suggestion here is to use single-joint exercises as opposed to multi-joint
exercises which are better served with conventional or previously discussed specialty (advanced) exercise
applications. For example the cable-crossover exercise would be favoured over the bench
press. However this is not necessarily the case in all movement selection. For example the shoulder
press is favoured over the cable-crossover for accentuation of the 21 approach. The cable-crossover
can be effective but the conventional application provides sufficient squeezing (contracting) of the
pecs. Much of this is a matter of choice based on feel.

Note as well, the training mode (re; free-weight, cable-plate stack, variable –resistance machine
training can also be implemented. Bear in mind the specific relationship each has with reference to
direct versus indirect effort and resistance associations. Experiment with the various choices and
draw up a well-rounded 21-Club exercise routine that will have you burning! Remember, you will not
be able to do the entire routine with a 21 approach. Select one exercise per body part and complete
1-3 sets before going to another exercise for the same muscle group. Another approach is to simply
move on to another muscle group immediately following the 21 exercise applications. Your pain level
will dictate your course of action.

Suggested Exercise Portfolio for Remaining Muscle Groups
Note for general movement applications for the correct performance of the 21-club training approach.
Perform all exercises with a three-phase configuration. That is Phase 1 Just beyond the first
50% of the movement range. Phase 2 second 50% of the movement range, Phase 3, 100% of the
movement range. This is true for both concentric and eccentric contraction phases of the movement
(whether pulling or pushing). It should be acknowledged from the start that there is not merely one
exercise that can be done for each muscle group. There are several choices available and trainees
should be encouraged to experiment in establishing the most effective 21-Club portfolios for themselves.
The presented exercises are merely suggestions as a good place to start.

Triceps: Standing Triceps Extension
Contrary to the often-prescribed partial (half) range movement applications for the triceps pressdown
exercise, the movement should be performed with a full ROM of the muscle. No half-way
measures are to be taken here. The concept -as outlined with the barbell curl exercise- is repeated
here with a reverse movement accentuation. I will not go into major explanations of the movement
other than that as we really do need to cover this quickly or you will never have time to get into the
gym. I did want to make that important distinction however as it is crucial to the fundamental issue
of full ROM training advantages.

Shoulders: Smith-machine Shoulder Press
The Smith-machine shoulder press exercise is selected for balance purposes as extended –type
shoulder training applications are potentially dangerous. The Smitty provides a balance factor as as a
tracking lane that allows for stability in the 21 application. The mass-mover aspect is applied here in
preference over the lateral raises or cable side lateral raise exercise because the Raises Group can exert
subtle duress on the ligaments and tendons of the shoulder.

Back: Front Pulldowns
The front pulldown is preferred here over the controversial rear lat pulldown exercise for safety
purposes (although we do allow for the conventionally-applied rear pulldown exercise to be included
in our exercise portfolio) as the stop-and-start aspect to 21 training can wreak havoc if concentration
is not at the fullest. Try this one and you will enjoy the deep burn and subsequent pump in an area
that most people find difficult to truly attack. This obviously can be done with a pronated-grip
(straight-bar) application. Again, the options are wide-spread as to grip and angle. The pronated-grip
application is suggested to provide for a strong incorporation of the latissimus dorsi into the movement.
The suggestions put forth in this thumbnail sketch are to provide a starting point of reference
to the introduction of the 21s training approach to muscle groups that may never have been taken
through it before.

Chest: Bench Press
The conventional (supine) bench press exercise is suggested as it provides for a stable base to
operate upon and allows for accentuation of the chest with an easily-facilitated range-of-motion consideration.
Also the three-joint support at the top of the lift and the safer flat (versus incline or decline
angles) provides added safety for the completion of the 21 advanced training application for the
chest. A smith machine or rack could be used as well. Later on, dumbbells could be the route-ofchoice
for your 21-Club chest training.

If you do choose to go with the cable-crossover exercise (despite my earlier-expressed concerns),
proceed with trepidation, as the shoulders could become exposed to undue stress. This is particularly
true at the top-end of the movement in both the concentric and eccentric phases where added exertion
is placed on the shoulders as well as the biceps tendon. Remember, the indirect relationship between
the effort and the resistance as characterized by cable training requires patience and full concentration
in order to effectively apply a consistent mind-muscle connection.

Quadriceps and Glutes: Lunge
The separation of the quadriceps and hamstrings region will be applied here as leg training 21s
can be potentially risky for the lower back (re; squat, leg press exercises). The knee-joint (or leg extension)
does not leave much room for the three-phase 21 application and as such will not be recommended.
Instead we have selected the lunge exercise. Now, we realize that the lunge movement
works the hamstrings and the gluteal muscles as well as the quads. However, the additional ROM
movement capability (increased with the utilization of an elevated platform) with which to apply the
21s (attributed to the lunge exercise over the thigh extension movement the lunge was selected. The
counter-balancing of the (slightly) reduced accentuation of the quadriceps with the full ROM benefit
of the lunge allows for a compensatory benefit that outweighsd the drawback. The ROM of the
lunge exercise allows for a readily-facilitated 3-phase 21-Club application. Balance will be a key aspect
here so make certain that you have something to hold onto (and that the area around you is clean) to
begin. Believe me; the 21-Club lunge application will leave your quads burning (see a specific application
below).

Hamstrings: Standing Leg-Curl
The standing knee-joint flexion exercise was selected over the lying leg curl (knee-joint flexion
exercise due to the risk factor associated with the lying leg curl exercise. The isolation concept of applying
a single-limb movement application versus a double-limb application is that there is less strain
imposed on the lower lumbar region of the back. With the focus on a three-phase training application,
there is a tendency to let the weight come down too quickly and a corresponding negative ramification
of jerking the weight upward too quickly without the benefit of proper neural impulse signalling.
The suggestion is to introduce the 21-Club leg training application with a single leg application.
It is performed with a more ideal angle-of-application component. The vertical posture does not
place the same stress upon the lower back as that experienced during the application of the doublelimbed
lying leg curl exercise. Of course the lying leg curl can be performed with a single-leg application
but despite that being the case the standing leg curl version is the recommended opening excursion
(see the specific application below).

Lunge: Specific Application
We have selected the lunge exercise for another reason as well. The movement application will
be altered so that the movement range will be taken from the working lever (leg) established at a 45o
angle from the upper body (or, one-half of the 180o true-vertical and the 90o parallel or horizontal
position of the upper leg. The sticking –point reference area to establish the partial range of the 21s
approach is pin-pointed at 50% angle between the extended leg position and the flexed 90o position.
The lunge will be conducted with a three-phase stage configuration; however, these phases will be
performed with a slight deviation from the norm. That is, the Phases will be conducted at the halfway
point in the generally applied movement range.

Phase 1
Begin the concentric contraction phase of the Phase 1 movement application by pressing with
the heels with a flat position of the foot on a staircase or secure raised platform. Press (push) upward
by concentrically contracting the drive-leg to a position that is just below above (5-8 degrees) the parallel
position of the knee. Lower slowly to the starting point; repeat for 6 reps.

Phase 2
Begin the concentric contraction phase of the Phase 2 portion of the movement by commencing
with the leg extended so that the knee is positioned just below (508 degrees) beyond the parallel (horizontal)
point. Press upward until the leg is in the fully-extended concentric contraction phase of the
movement.

Phase 3
Lower the body down by flexing at the knee so that the upper leg is just past the parallel position
with the floor and drive up through the entire range of motion to the fully-contracted concentric
contraction finish-position. .

Standing Leg Curl: Specific Application
The 21-Club standing leg curl exercise is performed with the following procedural guidelines;

Phase 1
Begin the concentric contraction from the extended (bottom position) and conclude with a leg
contracted just past the parallel position of the knee-joint.

Phase 2
Begin the concentric contraction with the leg positioned just below the parallel-to-the-knee position
and conclude the concentric contraction with the heel brought up to the glutes.

Phase 3
Begin at the fully-contracted concentric finish-position and lower the leg all the way down to the
fully-contracted (stretched) eccentric-contraction position.

As per the doctrines related to 21s training, repeat for 5 reps in each (phase) to complete the set.
Note; you will want to initiate slowly into this 21-Club movement by completing only one set for the
first few attempts. This is due to the fact that the hamstring muscle group tightens up quickly.
Strains, pulls, and tears of the region can occur easily and as such caution is required with this exercise.
Light weight, slow-speed-of-contraction movement applications are necessary with this one.

X-Reps (Extended-time Reps)
We have looked at several ways to increase the intensity of the workout. In this section we have
focused on the concept behind the generally-domained Forced Reps principle of training. Whether
through adding reps to the set with the help of a spotter or through the assistance of the Smith machine,
or the utilization of Rack-training, the idea behind forcing (face it, torturing) the muscle, into
new levels of fiber recruitment establishes the baseline of muscle hypertrophy. Additional measures
for increasing intensity have also been examined including the highly-heralded Negative Accentuation
training (negatives). Naturally, all of these approaches are implemented to meet the main goal
associated with blasting the heck out of our muscles; to gain size! Strength and definition are great as
well in obtaining the elusive superior physique. There are a plethora of schema that can lead to increased
intensity but there is one brilliant discovery that simply has not been met with widespread
awareness (rest aside acceptance). What lies in front of us is the most-overlooked training application
on the board; Static-Contraction.

Static-cling
You have heard of Static Cling, well Static-Contraction might be considered Static-Hold; as in
holding the rep. To explain; the term X-Reps represents another example of the semantics-related
problems associated with weight training. While X-Reps might suggest to you that X= extra thus
suggesting that X-Reps training means extra repetitions. This is not the case. X-reps refers to extending
the rep (as in holding the rep for an extended period of time). This approach to increasing the
intensity within the muscle is an interesting one from a scientific standpoint and a puzzling one from
a psychological perspective. The muscle response to extended-contraction time (with no movement)
is remarkable when compared to normally-applied (full ROM) movement applications. Studies (too
long to get into at length here) have showed that the hypertrophy of the muscles of the trainees using
static-contraction training was significantly more pronounced than that which was shown by the
study group that used traditional training methods! If you are like me you will say Madness in response
to the suggestion that a single-position training application would be more effective than
conventional training applications. Note; it is not known if continued static-hold training would conAdvanced
tinue to provide superior results to conventional training approaches, but it does give reason to consider
adding this new colour to your paint box.

Amazing (and Puzzling) Results
To illustrate the difference in Static-Contraction and conventional (full ROM training) one study
will be referenced; as presented by; (Holman S., Size-Surge 2, Peter Sisco & John Little (Static –
Contraction Training); 41 subjects following a 10-week bench press testing regime showed marked
strength increases (51.3% static-position strength) and 27.6% full ROM strength) using the Static-
Contraction training method. The results showed an amazing (virtual) 30% increase in strength in the
full range-movement applications following a 10-week program! The so-deemed amazing aspect to
this accomplishment is that no full range movement applications were implemented at any time during
the 10 weeks. Now that we have your attention let us examine the actual method behind the Static-
Contraction training madness.

Static-contraction Training: Specific Application
Unlike conventional training methods that feature a number of sets of a number of –full ROMreps,
the Static-Contraction training approach sees the trainee performing sets consisting of one repetition.
The difference is that 1-rep is held in position (fully-contracted concentric contraction
finish-position) an extended 15-20 up to approximately 30 seconds. These figures are established to
gain the most out of the concept of holding the position and avoiding injury risk from aiming too
high with respect to the Time- Under-Tension (TUT) consideration.

Approaches for Evaluation
In order to allow for the Static-Contraction training method to be effective it must be applied
with a succinct measuring system. All of the other advanced training approaches have to their credit a
framework of reference with respect to result evaluation. The Forced-Reps principle as applied by
virtue of spotter-assisted training may have more variance attached to it by nature. This seen because
of the unknown commodity aspect of just how much assistance was offered on a given day or given
set or even a given repetition by the spotter. Variables in the strength of the trainee on any given day
come into question as well but that is an attached rider of all training applications.

Phase 1
Establish the resistance that can be held in the fully-contracted finish position for 15 seconds.
The resistance selected will be based on known training levels based on experience. What can be held
for a given period of time (in this case 15 seconds) may not be precisely known. However, working
with the unknown variables in order to establish a framework of reference is a built-in proposition
for all of the advanced training applications. Return, (re-rack) the weight. Wait 1-2 minutes (wide
range here in manner of determining the strength and recovery capability of the muscle under this
new taxation.

Phase 2
Perform a second 1-rep set. Hold the contraction for another 15 second time limit. Wait 15
seconds longer than the first rest period and try to hold for another 15 second rep.

Phase 3
Repeat a 15 second Static-hold rep. This completes the first workout. Other exercises can be
brought in for the entire workout whatever regime is being applied.

The second workout using Static-Contraction the aim will now be to increase the contraction
time of the extended rep. using the same resistance as previous workout the extended time frame of
the rep should be anywhere from 1-3 seconds. Small increment increases in intensity is the hallmark
of all successful training methods and it is no different with Static-Contraction training. Avoid being
greedy and celebrate ANY increase in contraction time as a significant training effect. Mind you, it is
important to always aim at establishing a new plateau (extended contraction time) The next workout
you will maintain the Static-Contraction time to 2-3 seconds more (for one, or perhaps all of the
sets). In other words you will scaffold the training intensity. This approach will be used to extend the
time for the rep to 30 seconds. At which point, the resistance will be increased and the time of the
Static-contraction will be reduced back down to a starting point of 15-20 seconds (depending on how
the muscles respond to each of the potential starting points). The other variable in the program is to
see if you can add weight extend the holding pattern AND reduce the rest period between the 1-rep
sets! The suggestion here is to treat this advanced strength training application like all of the rest of
them; that is, utilize the get-in-get-out concept. This will allow you to avoid the adaptation saturationpoint
and the onset of staleness and subsequent over-training syndrome.

Note; we have outlined the static-hold position to be that of the fully-contracted concentric contraction
finish position. The static-hold can be applied at various points in the movement range for
variety. However, with that said I would utilize static-contraction at the (just before the absolute
finish-position of the eccentric contraction phase of the movement).

Ballistic Training
We have saved the best for last with our review of the advanced training applications with the
inclusion of so-called Ballistic Training. When we say saving the best for last it might very well just
mean that putting ballistic training ahead of anything else would be an error in judgement. It is crucial
that the trainee be well-versed in the rudiments of weight-resistance training applications before even
considering tempting ballistic applications. In other words; rookies need not apply! Ballistic training
should be reserved for not only experienced weight-training athletes, but for those unique individuals
who possess balance, and coordination fused together with an intricate timing mechanism that provides
for succinct movement applications. The concept behind ballistic training is to promote accelerated
strength for powerful explosive movement applications. Many of the exercises that are performed
with a ballistic approach are potentially highly-rewarding for increasing power. These same
ballistically-performed exercises can be extremely risky.

A brief overview of the concept of ballistic training (as it relates to powerlifting and weightlifting)
will be presented to open this section. A detailed analysis will not be provided as the ballistic-type
training (as applied to powerlifting and weightlifting) is a related form of ballistics but it is not what is
considered true ballistic training. To explain; almost everyone in the gym uses the concept of ballistics
when training. The use of downward force (gravity) adds momentum (as impetus to the subsequent
lifting phase of the exercise is widespread for all exercises. (This point is covered in detail in
the chapter devoted to the Differences in Eccentric and Concentric Contraction of this text). The
weight is (in essence) allowed to free-fall just before the conclusion of the eccentric contraction. In
this way the movement application is considered Ballistic. True Ballistic application is found in the
concept of projecting an object through space with force. The object being projected during weight
training applications (as witnessed in the eccentric contraction phase an exercise) is the body. The
weight itself is not being projected on its own. What this means is that true ballistic weight training
applications include the projecting of the weight into free space. The body can be allowed to free-fall
at the bottom of a movement (squats) in a ballistic-type application designed to increase power. The
body can also be projected into space (the weight at no time leaves the hands) during the application
of the jump-squat exercise for an explosion-type effect at the conclusion of the concentric contraction.
Again this is considered a Ballistic type of movement application but it is distinguished from
(True) Ballistic Training that sees the resistance leaving the possession of the trainee; (examples provided
below). The focus on this report then is to outline the considerations related to ballistic training
as it relates to the specific Advanced Training Application known as Ballistic Training which will
be offered following the initially-presented considerations under the umbrella term Explosive Training.

Many Divisions and many Applications for Ballistic Training
Ballistic training can mean a number of different things to different people. For example, One
athlete might see ballistic training to mean throwing the bar up and then catching it during the bench
press exercise (Smith machine here only please!); while another individual might approach ballistic
weight-training from a position that sees jump squats thrown into the program. Still other weight
training enthusiasts will regard ballistic training form a Powerlifting perspective. Examples here
would include the explosive lifts such as the Snatch and the Clean and Jerk exercises. The first involves
explosive coordinated synergy of effort on the raising of the bar from the floor to the overhead
(straight-arm –lockout- posture of the arms. The second involves a powerful pull of the bar
from the floor up into the completion of the first phase of the exercise (the clean) into a transition of
body adjustment and then the second phase of the exercise, the powerful thrusting (pressing) of the
bar overhead into the full lockout-position of the arms. The coordination of the upper trunk and the
legs is crucial in these lifts if they are to be successful and if the athlete is going to be able to avoid
injury.

Means-to-an-end versus End-in-itself
Ballistic training has a purpose in the weight-training game. This said true of those who are involved
in weight training as an end itself, such as that which is experienced by those who attempt to
get stronger with weights so that they will be able to lift heavier weights; simple logic to be sure. It is
also true that ballistic weight training holds a place of distinction as a major ally in preparing athletes
who use weight training as a means-to-an-end to improve their performances in their chosen sports.
Ballistic strength can be readily applied to virtually any and all sports. It should be acknowledged that
despite the appearance of simply being a matter of involvement of brawn in performing explosive
(complicated) movements there is much more to it than meets the eye. Explosive, Ballistic training
requires intricate synergy of mind and body and succinctly integrated body-part segment coordination.
In fact, there is so much that is taken for granted (and as a result so much is overlooked) in the
performance of power lifting movements that several books on the subject have been written.

Appreciation of Refinement of Movement Methodology
Much has changed from the days of simply grabbing the bar off the floor and firing it overhead
as best one could, to today where top-rated lifters apply highly-integrated technical application to
their movements. One such book by Harvey (2006), entitled Explosive Lifting for Sports, suggests
that weight-lifting exercising featuring explosive movement applications is more involved that what is
generally thought to be. He says; some detractors of weight-lifting say that top performance in the
sport is all about technique. This is simply not true; says Newton. Many technique differences as well
as mistakes occur even at the highest level of competition. The time to learn the intricacies of the
weight-lifting movements is in the early teens. Older athletes who have developed strength and power
have a very difficult time mastering the techniques of weight lifting. This statement says a lot about
the subtle nuances of what appears to be a brawn (not brain) proposition.

The involvement of high-level brain activity is required and as such there is a need to develop a
neural pathway (blueprint) in order to be able to train effectively and safely. This is precisely the reason
that the ballistic training method is reserved for EPOs (experienced players only). A word of caution
here however; often the length of time someone has done something has little or no bearing on
how well they will perform it. Some trainees just never get the hang of it (so-to speak) and as such
should refrain from the high risk associated with dangerous moves being applied with even more
dangerous practices! Neural application may not be there for some individuals as ballistic typetraining
depends on an intricate wiring mechanism of the person.

Important to Study Sound Scientific Perspective of Experts
When teaching the more demanding weightlifting and powerlifting movements it is necessary to
gain a deep understanding of the fundamental differences in the requirement associated with the
learning of the technique base for each exercise. We shall not go into the actual lessons but we will
offer one more quote from author Newton; Regardless of the approach taken to teaching the Snatch
and Clean and Jerk, (Whole Method, Part Method, or Whole-Part Method) all attempts to learn these
exercises should first be done with the use of a broom-stick. A beginner does no need the distraction
of an actual barbell while learning. This says two things about the involved techniques of ballistic
training; 1, it is more difficult than it looks, 2, it can be very dangerous. We will leave the weightlifting
and powerlifting area of consideration for ballistic training with the suggestion that before attempting
any exercises requiring ballistic movement applications it will first be necessary to learn the basic
weight training requirements. It takes a great deal of practice to transfer the different speed-ofmovement
requirements from standard (slow) movement applications of basic weight training to the
fast movement applications of explosive weight training.

Considerations for the recognized weightlifting exercises (Snatch, Clean and Jerk) and those exercises
deemed the official lifts of the powerlifting competitions (Squat, Bench Press, Deadlift) require
a unique attention-to-detail that is far too in-depth to outline here. We will not even be able to
offer a list of the derivative exercises of these recognized lifts (re; Jump-squats, Squat-cleans, Splitjerk,
to name only three in a long list). These exercises are best left for books that are devoted to the
explanations and technical illustrations related to proper movement methodology. You have heard of
the A-little-knowledge-is-a-dangerous-thing ideology and to offer an aborted (thumbnail sketch) of
the demanding lifts associated with weightlifting and powerlifting would be irresponsible on my part.
(You will be able to refer to the earlier-presented explanation of the relationship of terms relating to
the world of strength and power training outline). The suggestion here is to obtain the previouslyreferenced
outstanding text by Newton (2006) devoted to explosive training that offers a detailed
explanation and superlative action-sequenced photo illustrations.

A Cornerstone Summarization Presented by Explosive-training Expert
It is crucial to acknowledge the requirements of neural adaptation change. The muscles have to
be instructed to perform the movements correctly and the body has to adapt to the special coordination
that is required for these movements. Neural activity and coordination can only be developed by
repeating the exercise many times using proper form technique. Coordination not only makes it a
more efficient task allowing you to lift more, but it also conserves energy required for additional
training. The period of neural changes is also the time you are developing proper lifting techniques,
increasing your lifting ability, and decreasing the possibility of injury. (Groves, 2000)

How is it applied?
Ballistic training is seen as the most explosive form of training that provides a stress factor on
the muscles that is far different than any other approach. Of course with that said, there is always a
transfer factor (benefit) that sees one training application (as it relates to the ultimate goal) leading to
the success of another. Ballistic training then , would be seen a s providing a directly-related training
ground for the ultimate explosion requiring force for enhanced capability in the areas of powerlifting.
Moving a load is a measurement of strength, moving that same load through a distance (muscle
ROM) at a faster rate provides a measurement of the power capability of the athlete. Power and
strength are considered inter-related in that when one is developed it can lead to the development of
the other. However, even with that being the case, (no argument here as to the logic found in that
premise) there is still the matter of training specificity to address. In other words, if you are seeking
to increase power specific training applications need to be applied in order to accentuate the specific
training effect being sought. The concept of specificity is true across-the-board but it is especially
true when consideration is given to powerlifting. The referred-to specificity relates not only to fiber
recruitment but perhaps even more pronouncedly with respect to the neural adaptation response to
weight-resistance training (in general) and with regards to explosive training in particular.

Acceleration
The major impetus of ballistic training is to provide a neural package that allows for highintensity
motor-unit firing required in explosive training. In utilizing ballistic movements and the accompanying
neural responses, athletes can increase their performance at all levels and in all areas of
athletics. The neural application does not just allow for the movement but it provides for the succinct
timing mechanism of the thought processing that lead to smooth zone- to- zone transition of
power within the ROM of the muscle and within body segment transition leading to highlycoordinated
movement applications. It is the wiring that separates those that should utilize ballistic
training in their training programs and those that should not. Asking the body to accelerate a weight
through space when the coordination is simply not there is asking for the impossible with reference
made to safe, efficient training. The fundamental concept associated with ballistic training is called
acceleration. The ability to accelerate (and to maintain acceleration as long as possible and to then
subsequently hold the arrived-at peak performance level is a matter of well-rounded skill. Working on
acceleration then is seen as a valuable weapon for any athlete to have; especially a strength-power
athlete. It has been determined that one the most effective way to work on acceleration is to work
with accelerated-oriented training applications. (See training specificity, above). The most effective
training application specifically-related to acceleration is deemed to be Ballistic training.

Turning the Tables: Reversing the Gravitational Field
During the performance of the concentric contraction during a free-weight movement (when directly
opposing gravity; as opposed to the indirect opposition to gravity as seen with a pushing
downward movement as when working on a cable-plate-stack machine) gravity exerts opposing force
to the movement. We combat this force with a force that is greater than gravity (one of the Laws of
Newton) in effort to move the load. Let us use the Bench Press exercise for our analysis. In manner
of moving the load we must accelerate the weight through the force opposing the movement. However,
once through the initial phase (approximately one third) of the movement gravity plays a
stronger role in phases two and three (last two-thirds of the movement). Obviously, if this phenomenon
did not occur the weight would be projected to infinity. (Detractors to the concept of infinity
please get in line). If gravity did not provide for this deceleration of the weight we would either be
taken with it or we simply would not be able to hold on to it. By utilizing the concept of ballistic
training, the trainee can provide for a longer acceleration phase of the movement. In fact, the entire
movement could be considered an acceleration phase as the neural input is such so as to allow for an
acceleration of the weight through the ROM of the muscle. You might even add to the point of extended
acceleration with the suggestion that the provision of acceleration extends even beyond the
entire ROM of the movement.

Extending the Acceleration Point
This is made possible through the phenomenon of neural impulse activity being able to extend
the transference of energy to such a degree as to extend the energy field beyond the normallyconceived
limitations. To explain; Let us examine the globally applied rudiments of the Bench Press
Exercise (Caution! Smith-Machine only here please). When the bar is accelerated upward and
through the sticking-point and then all the way through the ROM, (with the idea in mind) to release
the bar from the grip (project the resistance into space) the neural input is different in that the thinking
is now not to slow-down, but to speed-up! As the resistance is raised to the fully-extended finishposition
of the concentric contraction phase of the movement (lift) the resistance is blasted upward
and released with an explosive thrusting action. With this thrusting application, the resistance is projected
into the air with great acceleration. In this way, the acceleration of the movement is extended
not only through the entire range of motion of the lift but even to a point that is beyond the ROM!
Once the bar leaves the hands gravitational force comes strongly into play but only after the bar has
been extended beyond the ROM. If we think about this for a minute or two, the realization that
something different is happening here will manifest itself. What is different is pretty drastic, and even
more so with respect to the neural adaptation that is taking place. What (essentially) takes place with
the Ballistic Training application is that there is an applied extension of the normally-thought-of acceleration
zone.

Extending the Energy Force Exemplified with Martial Arts
This concept of extending the energy field-of-force is seen with the martial arts component of
striking through an opponent rather that striking at an opponent. In other words, the strike force is
extending past the strike target. The strike is not directed to and stopped at the intended target but
rather it is delivered with the thought processing that sees a visualized target beyond the point of the
actual target. This allows for the blow to be delivered with greater force because the striker is not
thinking with a limitation put on the slowing down (virtually subconsciously) at the strike target. By
focussing beyond the target the blow is administered with far greater velocity and accompanying
force as the acceleration of the movement is extended beyond the considered normal movement
range but the normally considered neurally-involved range of thought as well.

Staying with the martial arts and the premise of extending the energy force we can look at the
exercise of multiple-resistive target breaking (boards, cement blocks) In this circumstance the energy
field is extended through a conducting system. The blow is delivered with a factor of momentum
(mass x velocity) at the center-point. The thinking is that a target removed from the immediate striking
zone will be broken as an indirect reaction to the delivered force. Indirect, in this case means that
the blow was delivered to the first block and the energy was driven right through the first block and
then into the second and then third and so on through the stack. Many people explain this as one
block being used to brak the other one as in the Domino Effect. This is not accurately assessed, as it
is not merely the action of one breaking block breaking another it is the energy force that travels
through one block and then the other that provides for the power to break through the stack. The
blow is delivered with a specific 3enrgy level application one that comes from experience and the
confidence that has been built up over time. No one starts with 15 blocks of cement and blasts hisher
way through it. The concept of neural adaptation plays a key role in being able to provide for
such a phenomenon to occur.

Extended Acceleration and Transference of Energy
This difference in the thought process represents a complete reversal of form (methodology that
is initiated by neural factors that have encompassed the rudimentary differences in the two approaches.
By adjusting the gears in the mechanism, the neural adaptation to the task at hand allows for a
different accentuation to be placed on the movement application. The demand is different and therefore
the task requirement involves adjusted thinking (impulsing). This neural adaptation and subsequent
response of the muscle fibers (as well as the coordinated effort of the components of the
body involved in the movement) allows for a specific training effect. For instance, the involved
muscles, principally the chest, but obviously with the assistance of the muscles of the shoulders, as
well as the triceps; along with the stabilization factor of the body against the bench during the acceleration
of the resistance requires a different mind-set. This mind set-set establishes the re-wiring or
what might be thought of as Extended-Wiring of the system to include all of the encompassing features
related to ballistic movement applications.

Fundamental Pattern Hold Consistent
The effects experienced with Ballistic Training are repeated from the associated premise of velocity
associated with the acceleration training examples outlined in the references to martial arts
training. There is a great increase in power development with Ballistic Training. However, recall,
training specificity dictates training effect. There is a double-edged sword connected to this basic
principle. This suggests that there is (remember) good-news bad news component at work in all
training applications. The good news is that a particular training approach that accentuates a component
of the overall training goal can be an effective ally in the effort to improve that component. On
the dark side of the moon however is the fact that the same scientific premise carries with it the dictate
that if you focus solely on one aspect of training (in this case acceleration, in effort to increase
velocity, in manner to achieve ultimate power will work against that objective if the other components
of the objective are abandoned.

It is important then to apply all portions of the equation at all times (if, albeit certain components
are emphasized over another for a pre-determined schedule of events). In other words, if acceleration
is approached with a 100% applied schedule without the considerations for strength training
(with resistance-accentuated training) then it would acceleration emphasis only would obviously
prove to be counter productive to the proposed strength-gain objective. If you constantly approach
resistance training with little or no, regard to the amount of resistance but only from a perspective
that speaks to the notion of moving said resistance as quickly as possible, associated strength component
of power cannot possibly be realized. One-dimensional training approaches are never as effective
as multiple applications (even within the same sports discipline) whether the goal be strength,
power or speed or agility, balance, and quickness for cross-training considerations for athletes from a
variety of sports. Once again, the concept of assessing the whether a training application is better or
worse than something else, must be evaluated from a position of global-good and not from a singular
view. This offers one explanation of why nothing works forever and that there is a need for a built-in
crystal ball to know precisely when to get in and when to get out of a particular training approach.
This comes with experience of course. However, the concept of regularly-scheduled preprogrammed
scaffolding applications can be utilized to optimal advantage.

We have seen this with the Eric Broser training models (as outlined earlier) and the Now-famous
West Side Barbell Training models to be analyzed later in this report.

Ballistic Training and Fast Twitch Fibers
It has been suggested that Ballistic Training elicits more fast-twitch fiber recruitment. Following
the pattern of what we know about fast-twitch fibers we can conclude that any incorporation of increased
emphasis upon the fast-twitch fibers is that an ensuing increase in strength would be the expectant
result. The recruitment of the fast-twitch fibers comes about as a result of the speed of contraction
factor that comes into play under the Ballistic Training approach. The muscles must react
quickly to the forces imposed upon them and as a result they develop more force. This is important
in Ballistic Training where the muscles must contract swiftly in order to produce extreme force in a
very limited period of time. Transferring this benefit over to the Heavy Lifts such as working with
maximum resistance during the Bench Press, Deadlift, and Squat exercises it is easy to see that the
ballistic work can produce startling improvements in several areas. The increased frequency (faster)
and improved synchronization (close-firing) of the fast-twitch fibers as manifested during the Ballistic
Training applications will be of tremendous benefit under conditions of maximum-resistance
training.

We have made reference to the Smith-machine bench press exercise as an exercise of choice for
ballistic training in that it is safe. The columns provide a track for the resistance to run on. Imagine
the potential problems associated with a free-weight barbell ballistic bench press application;
hmm… Another exercise that receives a lot of play form Ballistic Training standpoint is the (Smithmachine)
Jump-Squat exercise. You can apply the same reasoning as above-mentioned for the Bench
Press exercise). Another reason the Smith-machine is recommended is for the smoothness of the
feeling involved with the counterbalancing that is available that allows for a fluid release of the
weight and then a recapturing of it.

To explain; When the weight is thrown from the hands at the top of the lift, the subsequent returning
action of the weight will be coming down with greater force than is the norm. It is important
to re-grasp the bar early in its descent. The earlier- rather-than- later philosophy will become immediately
apparent to the individual who waits too long before taking control of the resistance in the
eccentric contraction phase. A good approach to the Bench Press exercise (Smith-machine application)
is to practice releasing the bar before getting the maximum extreme of ROM distance (at the
top of the lift). Release the bar just after the sticking –point phase been cleared to ensure that a ballistic
application that is strong (but not to the extreme) has been made. Be ready to accept the returning
bar early in the descent. The suggestion here is to retake control of the bar just above the stickingpoint
during the early stages of learning this movement) in manner of avoiding having the bar pick
up too much momentum on its descent.

Too much momentum (mass x velocity) in coming down might be a burden that too quick and
forceful for the muscles to handle properly. The result is a jarring affect on the shoulder joint and a
straining (almost tearing) effect on the ligaments and tendons of the region. You should be able to
cradle the bar coming down in manner of cushioning the blow -as it were- of the returning weight.
Once you get the hang of this approach you can then extend the return distance to include a partial
area of the reverse sticking point that is you can allow the weight to enter the sticking-point zone
before cushioning its return Remember. It is a cradling of the bar that is required; not a stabbing or
stiff-armed approach to stopping the bar in its tracks approach that is put into play here. With a little
practice you should be able to do from the top of the lift. Remember though, the higher the bar is
extended the more you have to consider the difficulty factor regaining proper control of it. This concept
is (obviously) true of all of the ballistic training applications. There are many more ballistic training
exercise applications but for purposes of space control we have selected just the Bench Press exercise
for our analysis of the basic premise of Ballistic Training. You will be ready to explode faster to
a higher level in the ROM before releasing at the top of the lift.

Establishing Across-the-board Guideline of Resistance
It has been suggested that regardless of the exercise, Ballistic Training should be performed with
a resistance that represents 30-40% of the 1RM capability of that individual (Stoppani, 2006). It is my
recommendation that 40-45% (approximately) of the high-end set load (based on a 6-rep HESL
model) be used here at the beginning. I might be guilty of splitting-hairs here but increases can be
made along the way in accordance with strength and efficiency (skill-level) attainment. It is better to
utilize the err-on-the-side-of-caution adage with this potentially harmful advanced training concept (if
in fact, adjusting the protocol here is in fact, an error).

It is also suggested that 3-5 reps be performed in the Ballistic Training models in manner of providing
for maximum effort on all repetitions. It is important to prevent fatigue from creeping in as
this will defeat the purpose of the exercise. In a addition, the concept of fatigue and its potentially
harmful effects is magnified under the Ballistic Training model.

In manner of providing for a safeguard against injury a recommended longer rest time (3-4 minutes)
be implemented (Stoppani, 2006). (Note; not as long a rest period is required with the lighter
weight and the restricted blasting of the neophyte ballistic training performance).