Advanced Training – Phase II

Advanced Training — Phase II

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).

Back Extensions

Back Extensions This exercise is often identified by the misnomer of “hyperextensions”. The usage of the prefix “hyper” implies that greater than normal ROM movements are performed during the execution of the exercise. Exaggerated movement applications (hyperextensions), are to be avoided as they cause stress of the vertebrae, discs, and facet-joints in the lower lumbar region. Instead, the correct movement application is more aptly described as “back extensions”. The posture of the body should be aligned in what is described as the normal anatomical position. Although instead of being in the vertical position the individual is (of course) in the horizontal position. Often-applied Misconception Frequently, athletes perform what they consider to be back hyperextensions by placing the legs under the pads of the back extension apparatus and raising up past the parallel line of the body. However, upon closer evaluation it is usually discovered that the trainee has applied a bent-leg posture and the apparent “hyperextension” is really an extension movement as the upper and lower back (spine) is in line with the knees. However, even with the bent-leg posture this approach to the back extension exercise can prove to be of high-risk as there is significant pressure exerted upon the muscles as well as the vertebrae of the lower lumbar region. While the hyperextension application offers slightly increased activation of the erector spinae muscle, the risk outweighs the reward and the hyperextension application should be avoided. Considerations for Twisting Action The back extension exercise involves the activation of the transversospinal and erector spinae muscle groups. In order to incorporate the activation of the rotatores muscles a twisting action would need to be applied. Once again for reasons of safety, beginning weight-training students should be cautioned against applying the twisting actions during the movement application as additional stress can be placed upon the lower lumbar region. Advanced trainees can apply twisting actions but extreme caution must be taken to ensure the safe, efficient application of this variation. Correct Movement Methodology Essential The importance of applying correct exercise execution of the movements for the lower back cannot be overstated with reference made to potential injury risks. Lower back ailments can sideline an athlete for a long time sometimes a lifetime. If a trainee suffers an injury to the lower back all exercise capability is eliminated. Try performing a set of squats or even barbell curls with an injury to the lower lumbar region. Exercising the lower back can allow for an enhanced muscular structure as well as providing for an injury tive during the execution of other exercises. However, haphazard training of the lower back could easily induce severe career-threatening injury. Correct movement methodology is essential to the safe, efficient training of this highly-vulnerable area of the body. Summary of Correct Exercise Execution - Assume the correct preparatory position for the movement by placing the body face-down upon the back extension apparatus. The hips should be supposed and the ankles secured beneath the provided foot pads. The back should be held in a flat rigid posture and the head should be held in an extended position. This posture should be maintained throughout the entire application of the movement. – Initiate the eccentric contraction of the movement by lowering the body slowly downward so that the upper torso forms a 90° angle with the legs. You will want to make certain to utilize strong neuralimpulsing into the muscles of the lower back in order to combat the forces of gravity which threaten to take over control of the lowering of the body. – Complete the eccentric contraction phase of the movement by stopping the descent of the torso at the desired 90° angle position of the torso and the legs and pause for two counts before attempting the initiation of the concentric contraction phase of thee movement. You will need to concentrate fully in order to avoid the natural tendency to allow the body to swing downward past the 90° angle formed by the upper torso and the legs. Coming down past the desired 90° angle encourages a swinging action of the body which can exert great stress upon the lower lumbar region. As well, coming down past the 90° angle induces a resulting “whipping” action of the body into the subsequent concentric contraction phase of the movement. – Begin the concentric contraction phase of the movement by slowly raising the upper torso to the desired horizontal position. You will need to utilize strong muscular contractions in the muscles of the lower back in order to protect the lower lumbar vertebrae, discs, and facet-joints from potential injury. Keys to the Lift - Assume and maintain the correct body posture throughout the entire application of the movement. – Utilize highly-concentrated, slow speed-of-contraction movement applications in order to accentuate the muscular emphasis and to alleviate the exertion placed upon the vertebral column. – Do not lower the body greater than a 90° angle and avoid the tendency to use a “whipping” action of the torso when initiating the subsequent concentric contraction as such flaws in technique will create great stress upon the lower lumbar region. – Remember the lever arm in this case is the body. Be extremely careful in applying the movement as any degree of carelessness could easily result in career-threatening injury.

Bent-over Back Raises – “Good Morning”

Bent-over Back Raises —”Good Morning”

The good morning exercise has a pleasant-sounding ring to it and is frequently associated with a simple, almost casual “awakening-to-the-day” activity; it may be thought of s being similar to throwing one’s hands overhead in a satisfying stretch. However, while the good morning exercise appears to have a simple stretching quality attributed to it, what should be remembered is that the exercise is designed to work the lower back. Whenever an attempt is made to exercise the region of the lower back great care must be taken to perform highly-concentrated movement applications. The good morning exercise provides an excellent manner in which to build the lumbar muscle which gives the thick well-muscled ridges on each side of the vertebral column. The benefits of developing the lower lumbar muscle extend beyond mere aesthetic value. Strengthening the lower lumbar region can prevent the onset of severe injury to the region of the lower back during the performance of other exercises. However, strict attention must be paid to proper movement methodology in order to provide for the safe, efficient application of this highly-valuable but deceivingly-dangerous exercise.

Considerations for Twisting Application Not advised for Beginning Students

It should be noted that the good morning exercise activates the erector spinae and transversospinal muscle groups. However the rotatores muscles are not activated in the conventional straight up-and-down application. A twisting action must be employed in order to activate the rotatores but it is advised that the beginning weight-training student refrain from twisting actions as great strain (torque) can be exerted upon the vertebral column exposing the trainee to high injury-risk.

Light Weight, Slow Movement Advised

Advanced trainees should utilize caution when performing the twisting variation of the good morning exercise. Very light resistance should be used and highly-controlled slow speed-ofcontraction movement applications should be utilized in order to reduce the high risk of injury associated with rotatores muscle activation.

Summary of Correct Exercise Execution

It is recommended that the beginning weight-training student use only natural body weight in learning this exercise. Resistance can be added once the rudiments of correct exercise execution have been learned. If resistance is used, a barbell would be positioned at the top of the trapezius (just slightly higher than would be the position of the barbell for the squat exercise). – Assume the correct preparatory stance by placing the feet at shoulder-width distance and bending the knees slightly in effort to provide for the alleviation of the potential strain (torque) on the lower back. Be sure to raise the head and to maintain a flat, stabilized position of the back to protect the lumbar region from potential injury. – Slowly initiate the eccentric contraction phase of the movement by bending forward at the waist. You will need to utilize strong neural impulsing into the muscles of the lower back in order to provide highly-controlled slow speed-of-contraction movement applications. Remember, the gluteals and hamstrings will want to take over control of the movement so a high level of concentration is needed to direct the impulses into the lower back muscles. – Complete the eccentric contraction phase of the exercise by lowering the torso to a position that is slightly-above parallel to the floor. Bending lower than the slightly-above parallel position encourages a breakdown in proper posture which can create injuries to the lower back. Lowering the body too far also induces a resulting “whipping” action of the torso during the initiation of the subsequent concentric contraction. You will want to remember to maintain the flexed position of the knees throughout the movement application. – Pause slowly at the completion of the eccentric phase of the movement and initiate the concentric contraction phase of the exercise by slowly raising the upper torso. You will need to concentrate fully in order to direct the neural-impulses into the muscles of the lower back. – Slowly complete the concentric contraction phase of the movement by establishing a vertical position of the body. You will want to resist the tendency to rise up too quickly and force the upper torso back to parallel. If the movement is carried too far there will be pressure exerted upon the vertebrae, disks, and facet joints of the lower lumbar region. – Pause at the fully-extended concentric contraction position and before initiating the eccentric contraction phase of the exercise.

Keys to the Lift -

Be conservative when selecting the resistance to be used in this exercise. – Maintain the knees-bent, head-up, flat-back posture throughout the entire execution of the movement in effort to avoid straining the lower lumbar region. – Apply highly-concentrated slow speed-of-contraction movement applications to avoid having momentum take over control of the movement and to optimize the effects of this exercise upon the muscles of the lower back. – Utilize the slightly-above-parallel-to-the-floor position of the upper torso in the eccentric contraction phase of the movement and a true vertical (not past) position of the upper torso during the concentric contraction phase of the movement.

Deadlift

Deadlift

The deadlift exercise was outlined in the leg section as an exercise
for the muscles of the posterior thigh. However, as there are a
couple of important differences of accentuation between the deadlift
movement application for the hamstrings and the dead-lift
movement application for the lower back, the dead-lift will be reintroduced
with emphasis paid to the considerations for the lower
back.

The deadlift exercise represents the “granddaddy” movement of
lower back exercises. On the surface the movement appears to be a
simple one to perform. However, there are a number of crucial considerations
to take into account in order to provide for the proper
execution of this exercise. It is advised that the beginning weighttraining
enthusiast gain a thorough understanding of the rudiments
of correct movement methodology in order to provide for safe, efficient
utilization of this highly-beneficial, but potentially dangerous
exercise. It should be noted that this seemingly simple exercise (what
could be easier than bending down and picking up a bar and then
straightening up?) is responsible for many serious injuries.

Three Major Differences in Movement Application
Use the Floor As Opposed To a Raised Platform
The raised platform provides additional stretch as the ROM of
the movement application is increased. However, the benefit of addi-
tional stretching distance (increased ROM) is experienced in the
strings and does not provide additional growth and development benefit
for the lower back. However, the additional distance of the movement
application as provided for by the raised platform can induce great
stress upon the lower back. Raised platforms should be used if the trainee
experiences the problem of having the plates touch the floor before
the eccentric phase of the movement can be completed. Only a slightlyraised
platform should be used in order to provide a built-in bench mark
of how far the weight should be lowered. If a higher platform is used
the trainee should not extend all the way down to the floor as stretching
too far exerts tremendous pressure on the lower lumbar region which
could easily cause serious injury.

Apply Knee-Flexion
The dead-lift exercise for the lower back should be applied with a
bent-knee posture. The stiff-legged version of the dead-lift exercise is
applied when the hamstrings are being accentuated. If a stiff-legged approach
is taken with the lower back deadlift application two serious ramifications
may result:
- It forces a greater stretching of the thoracolumbar fascia which is not
flexible and could easily be injured.
- It creates a much poorer mechanical advantage for the lower
lumbar region which results in a
significant increase in the amount of torque that is directed to
the vertebrae in the lumbar region.

Neural-impulsing Directed to the Lower Back
The movement application is performed with strong neural-impulsing
being directed to the area of the lower back as opposed to being
directed to the hamstrings. Remember the concentration
should be directed to the desired area that will be worked in order to reduce injury risk and to enhance
growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by placing the feet at just slightly wider than shoulder
width distance.
- Utilizing hip and knee flexion bend over at the waist and grasp the barbell in a just-slightly- wider-
than-shoulder width pronated grip. You will want to make certain to have the bar placed close
to the shins. If the barbell is positioned too far in front of the body there is a risk of straining the
lower lumbar region during the initiation of the lift.
- Initiate the concentric contraction phase of the movement by slowly extending the upper torso
to a vertical position. You will want to make certain to maintain slight knee and hip flexion in
order to alleviate the risk of straining the lower back. As well you will want to make sure to keep
the hips low and the head high in order to provide for the most mechanically correct posture for
the lift.
- Complete the concentric contraction phase of the movement by extending to a vertical posture.
You will want to avoid extending past the vertical point as over-extending creates a jamming of
the facet-joints and could injure the highly-vulnerable disks in the lower lumbar region. Remember
to avoid any vigorous thrusting of the bar and to draw the weight up the front of the thighs.
- Maintaining hip and knee flexion slowly begin the eccentric contraction phase of the lift. You
will want to keep the head up in order to maintain a flat and rigid posture of the back. Dropping
the head will encourage a resulting rounding of the back posture which could create stress upon
the lower lumbar region.
- Slowly complete the eccentric contraction phase of the lift by extending downward and pausing
at the completion of the descent before initiating the concentric contraction.

Keys to the Lift
- Utilize sensible weight selection as the tendency with this exercise is to use too much weight.
- Utilize smooth, highly-controlled movement applications. No herky-jerky movements with this
one.
- Keep the head up and. the hips down in effort to maintain the desirable flat, rigid posture of the
back.
- Place the barbell close to the shins and draw the weight up the front of the thighs.
- Do not hyperextend at the completion of the concentric contraction phase of the movement.
- Slowly lower the weight utilizing strong neural-impulsing throughout the eccentric contraction
phase of the movement.
- Remember to maintain slight knee and hip flexion in order to alleviate potential strain on the
lower back.
- Direct strong neural-impulsing into the lower back and not into the hamstrings on this particular
movement application.

Here are  a couple of videos that will help you with form.  The next series will have better sound so turn your speakers up.

Lower Back Intro

Lower Back Training

Highly Vulnerable to Injury
The area that comprises the lower back is responsible for more dehabilitating injuries than any
area of the body. In fact, injuries sustained to the region of the lower back ruins more weight-training
careers than the rest of the body combined. Lower back pain and injury are not only prevalent in
weight-resistance training but in everyday “civilian” activity as well. How many times have we heard
about someone bending over to tie a shoelace and then not being able to straighten up? Or how
about the weekend-at-the-cottage syndrome where an unsuspecting victim has reached for a tow line
on the row boat or stretched down to gather some firewood and was left bent-over in agony. Acute
(or chronic) aching-back symptoms plague almost everyone at one time or another in their lives.

Why is it that the lower back is so highly vulnerable to injury?

Poor Mechanical Advantage
The foremost cause of lower back ailment is due to the extremely poor mechanical advantage of
the vertebral column. Whenever a person bends forward during the performance of an activity, from
lifting a bag of groceries to executing the initiation of the concentric contraction phase of the deadlift
exercise, great force is exerted upon a specific area of the vertebral column. The forces that are applied
are: the resistance that is being moved; the weight of the upper torso; and the force of gravity
(9.8 m•s-2). If the combined forces were to be endured by the entire structure of the vertebral column
the risks would be significantly reduced. However, as the forces are focused upon just two or three
vertebrates, the stress upon a small portion of the vertebral column is all too often of sufficient magnitude
to cause injury to the vertebrates, the discs, or the facet joints located on the vertebral column.

Muscles of the Lower Back Weak
Not helping the cause is the fact that the muscles of the region are often underdeveloped and as
a result are too weak to provide sufficient support to the area. Without proper assistance from the
surrounding muscle groups, the bony structure of the vertebral column is forced to endure the
stresses of the forces placed upon the region of the lower back.

Abdominal Muscles Weak
Additional problems arise from the fact that they rarely are the individual’s abdominal muscles
developed to the point where they could provide support for the duress placed upon the lower back.
Poorly-developed abdominals force the vertebral column to endure the forces placed upon the region
of the lower back. Conversely, strong abdominal muscles can provide ample support for the
muscles of the lower back and work in harmony to protect the vulnerable vertebral column from
stress-related injury.

Hamstring Muscles Not Flexible
Another major contributing factor to lower back injury is the lack of fully-stretched and welldeveloped
hamstring muscles. Most people have not done anything to provide for development of
their hamstrings as a result whenever they attempt to bend down to lift something they exert great
force upon the lower back. As the muscles of the lower back are not usually worked in everyday activities
they too are weak. The hamstring muscles insert into the pelvic region. If the hamstrings are
inflexible, they are not able to stretch out and “cushion” the effects of the load. The exerted forces
pull the pelvis downward creating a stretching of the lower back muscles which can cause injuries to
the muscular structure of the region.

When weight-resistance trainees attempt to work their lower backs through bending movements,
the exertion upon the lower back is severely magnified. If the hamstrings have not been worked and
are neither strong nor flexible, and if the abdominal muscles have not been developed, the forces that
are directed into lower back easily overpower the relatively weak muscles of the region. Without support
from the lower back muscles the vertebral column is forced to endure the force of the load.

Poorly-Applied Movement Methodology
The one area of consideration that the athletes have control over is the quality of their movement
methodology; yet, many weight-resistance trainees approach their back training with reckless
abandon. Poor exercise execution represents the single-most preventable cause of lower back ailment.
Poor exercise execution is fostered mainly by the fact that few athletes understand the basis of
vulnerability the lower back is exposed to. If the trainees were fully aware of the dangers involved in
poorly-applied technique in lower back training it is presumed that they would pay more attention to
detail when executing the various lower back exercises. The keys to success in providing for safe and
efficient training of the lower back are:
- Establish and maintain proper posture throughout the lift in order to reduce the stress exerted
upon the lower back;
- Utilize strong neural-impulsing into the muscles of the lower back to protect the vertebral column.

Location and Function
There are two basic sets or groups of spinal muscle that comprise the region of the lower back.
There is a deeply-set group known as the transversospinal muscles and a superficial group known as
the erector spinae muscles. Both muscle groups are covered by a thick sheath of muscle tissue known
as the thoracolumbar fascia which inserts along the origins of the latissimus dorsi. It should be noted
that fascia does not have the flexibility of muscle and as a result is highly-vulnerable to injury during
stress-related actions of poorly-performed exercise execution.

Erector Spinae Muscle Group
The superficial erector spinae muscle group is comprised of three separate (but intertwined)
muscles: iliocostalis (thoracis, and lumborum); longissimus dorsi; and spinalis dorsi. Together these
muscles cover the vast region between the neck to the sacrum which is located on the posterior portion,
and on both sides of the spine. The erector spinae muscles comprise the large ridges that can be
seen running down the length of the mid-line of a well-developed back.

Iliocostalis — Thoracis (A1), Lumborum (A2), Cervicis (A3)
The most laterally located of the erector spinae muscle group the iliocostalis (thoracis and lumborum)
muscle originates on the crest of the ilium and inserts into the nos. These two related muscles
act strongly to rotate the vertebral column.

Longissimus — Dorsi (B1), Cervicis (B2), Capitis (B3)
The longest of the erector spinae muscles, the longissimus dorsi runs almost the full length of
the area of the back. It originates from the most lateral projections of the vertebrae (transverse
processes), and insert in transverse processes which are located superiorly to their location. The longissimus
dorsi is involved in rotation of the spine.

Spinalis (C)
The spinalis muscle is the most medially located muscle of the erector spinae group and, unlike
the semi-spinalis muscle which originated at the mid-way point of the back, travels the entire length
of the mid-line of the back. It originates from the spinous process of the lumbar and thoracic (lower)
regions and insert in the thoracic and cervical vertebrae. The spinalis is involved in rotation of the
spine.

Transversospinal Muscle Group
The deep spinal muscle group derives its name from the location of the fibers which run from
the transverse process to the spinous process of the vertebrae. The transversospinal group is comprised
of the interspinalis (semi-spinalis), intertransversarii, rotatores, and multifidus muscles which
are generally structured in pairs.

Interspinalis (Semispinalis)
The interspinalis or semi-spinalis (as it is sometimes better known)—as its name would imply—
takes its place of origin at about the mid-portion of the vertebral column from the lower thoracic
vertebrae and will generally insert on the fifth to seventh vertebrae which are slightly superior (above)
its location. The interspinalis muscle is involved in the action of extension of both the cervical and.
thoracic vertebrae. This muscle is also involved in the action of rotation of the vertebrae.

Intertransversarii
Takes its place of origin along the vertebral column and attaches to the adjacent vertebrae. This
muscle is involved in extending the vertebral column.

Rotatores
The rotatores muscles originate on the transverse process of one
vertebra and insert into the spinous process of the next superior vertebrae.
This origin and insertion structure of the rotatores muscles
(as their name would imply) provide for a rotating action of the trunk
and are also involved in extension of the vertebral column.

Multifidus (D)
The multifidus muscle has the most fibers and is the thickest and
thus strongest of the transversospinal muscle group. This muscle is
situated in the hollows on either side of the vertebrae. The fibers of
this muscle take their origin from an inferior (lower) vertebra and
insert on superior (usually more than two) vertebrae. The multifidus
muscle aids in the action of rotation of the vertebral column and it
serves to stabilize the vertebral column during lifting actions.

Squat

Squat

One of the great quotes attributed to the game of golf in describing the essence of the game and
the route to success, is “drive for show- putt for dough”. With reference to weight resistance training
a similar adage might be employed: “the rest is show, squat for dough”. In this manner it might be
said that squatting is to weight-training what putting is to golf After all, when you get down to the
short strokes the winning physique can only be achieved with a solid leg training program.

Of all the movements in the weight-resistance training portfolio squatting potentially offers the
greatest reward while at the same time it presents the greatest concern with regard to injury risk. This
reward-versus-risk concept bas created a major controversy as to whether or not the squatting exer-
cise should be included in the beginner’s weight-training
program. In fact many experts have gone on record as being
opposed to the squat exercise for any weight resistance
training regardless of the experience level.

To Squat or Not to Squat

Proper Form Essential
The question of whether the risk outweighs the reward
can best be answered by catering to the basic requirement
of providing perfect exercise execution in this demanding
exercise. It is crucial that the aspiring weight-training student
take the time to learn the many considerations of
proper movement methodology in order to reduce the risk
of injury. If performed correctly, the squat exercise should
not present any greater risk than any other exercise. The
essential problem of squatting (with respect to injury risk),
is the fact that few trainees learn the correct execution
technique. There can be no denying the fact that improper
execution would leave the trainee highly-vulnerable to injury.

Sensible Resistance Required
Another key aspect to reducing the risk of injury is to
exercise common sense in the selection of the resistance to
be used. Far too often, erstwhile trainees (and this includes
experienced lifters), pack on the plates in effort to move
“impressive” loads. What should be remembered is that
while the squat exercise allows for heavy loading, rampant
optimism has produced many serious injuries. “Overloading”
the bar establishes an immediate danger risk as form is
sacrificed when too much weight is used. Any deviation
from proper form sets the lifter up for both internal and
external injury potential. It is essential that the trainee work
within her/his capability in order to provide proper validation
of a favorable position on the “to squat or not to
squat” question.

One interesting point you may want to bear in mind
when considering the advantages of utilizing proper movement
methodology and proper weight selection in the squat
movement is that while squatting is utilized to develop the
muscles of the legs, only a rare few of the multitudes of
injuries that occur during squatting applications actually
occur to the muscles. A vast majority of the recorded injuries
are related to the lower back and to the knees. This resultant
would suggest that there exists a problem with the
applied methodology rather than with the movement per se.

Considerations for Injury Prevention
There are three basic postures of application associated
with the squatting movement:

- Deep Squat.
- Full Squat.
- Half Squat.

We shall now examine the main points attributed to
each.

Deep Squat
Internal Injury Risk
The deep squat is generally regarded as a “no-no” in
most weight-training circles (particularly in the arenas of
bodybuilding). Although, this posture is frequently used in
weight-lifting events as a manner of approach that provides
the lifter with an opportunity to get under the weight in a
recovery position before attempting to raise the weight
overhead in the “clean-and-jerk” and “snatch” events. With
reference to bodybuilding, and general weight-resistance
training applications however, the deep squat is seen as “too
risky” with respect to both internal (knee and lower back
injury risks), and external (getting pinned beneath the
weight) injury potential.

External Injury Risk
The deep squat posture sees the trainee is an exaggerated almost-touching-the-floor-with-the-seat posture
which stretches the knee ligaments to their most vulnerable position. Particularly stressed in the deep squat position is
the patella ligament which is stretched over the knee-cap. As well, the deep squat position forces the trainee to come
up through a large “sticking-point” while the muscles and ligaments are in their most stretched (and thus weakest), position which exposes the
trainee to a number of injury risks not the least of which is the risk of becoming “trapped” under the
bar.

Keep the Heels on the Floor
If the trainee succumbs to the natural tendency of coming up onto the toes during the descent to
the deep squat position, (commonly referred to as the catcher’s stance), there is considerable risk of
injury as the base of support for the lift is now restricted to small area of the toes. The toes are not
designed to withstand the forces placed upon them in the performance of heavy squats. The catcher’s
stance provides necessary leverage and is very effective in the performance of the duties related to a
baseball catcher. However, the catcher’s stance is not in any Way, effective (and can prove to be extremely
hazardous), to the athlete attempting to perform the squat exercise. If the toes cannot support
the lift, the trainee suffers a knee-buckling response which results in a forward hip thrust action
which creates an arching in the back. The arched-back posture exposes the trainee to a risk of jamming
the facet joints in the lower lumbar region.

Danger of Teetering Backwards
Conversely, if the trainee maintains contact with the floor with the complete region of the bottom
of the feet (including the heels), he/she is in danger of teetering backwards which can produce
injuries to the entire length of the spinal column as well as to the shoulders. The knees are also exposed
to injury if the trainee is unable to effectively initiate and sustain the concentric contraction
phase of the movement. If the trainee experiences difficulty in raising up from thee floor the tendency
is to shimmy upward with the strong side of the body leading the way. Uneven balance in pressure
upon the spinal column can easily produce injuries to the back. In addition, the exterior and medial
cruciate ligaments of the knees are suddenly exposed to high injury risk as well. Clearly, due to the
multitude of injury potential the deep squat position is not recommended.

Full Squat
The next important debate that bas raged on since the discovery of the squat movement is
whether or not full squats should be considered too dangerous and if so should half-squats be utilized
instead. Full squats are determined as squats that provide for the trainee to bend at the hips and
the knees so that the lower legs and the thighs would be at a virtual 90° angle. This posture would
allow for the thighs to be just below parallel to the floor.

Much research has been presented for both the proponents and the detractors of the full squat
application. None of the research supports the contention that full squats create increased injury potential.
The natural movement range for the muscles of the hips allow for a natural application of the
actions of hip flexion and hip extension and thus, affecting a fun squat (thighs just below parallel to
the floor position), represents no specific danger to the trainee.

Advantages of Full Squat
Due to the fact that full squat applications promote the natural execution of hip-flexion, the full
squat approach provides for both reduced injury-risk and enhanced growth and development potential
for the trainee. There are five main components associated with both of these important considerations.

- The efficiency of the applied methodology.
- The speed-of-contraction in the eccentric phase of the
movement.
- The time allotted to the transitory period from the concentric
to eccentric phases of the movement application.
- The congruence of the applied resistance/strength relationship.
- The intensity of the neural-impulse activity directed to the
muscles that comprise the region of the hips.

There will be more information provided on these areas of
consideration in the subsequent section on exercise execution.

Half Squat
Half squats is the application which sees a 45° angle formed
between the thighs and the lower legs. While it would seem logical
that the half-squat would be much safer than the full squat,
an analysis of the two squat positions reveals that there is in fact,
greater pressure exerted upon the knees during the transitory
period from the eccentric to the concentric contraction phases
of the movement during the half squat application than is experienced
during the execution of the full squat. In addition, due to
the fact that half squats increase the activation of the muscles of
the knee-joint rather than the muscles of the hip-joint, and due
to the fact that the movement application is performed with a
reduced range-of-motion, the half-squat application can be considered
more dangerous, and far less effective (with respect to
growth and development potential), than the full squat application.

Injury Risks Associated with Returning the
Weight
It should be noted that there is a high-risk of injury associated
with returning the weight back onto the rack. At the conclusion
of a set the muscles are drained and the trainee is left
staggering back to the rack. The primary concern now is getting
rid of the weight and as quickly as possible. This is where the
problems arise. In their quest to “dump” the weight quickly, the
trainee often commits serious flaws in technique. The most
common error is that of using a thrusting action to throw the
weight back onto the rack.

Negative Results of Thrusting
In applying the thrusting action, the trainee is encouraged to
bend forward which encourages a dropping of the head action.
The spin is bent and the force vector now hits directly upon the
lower lumbar region. In addition, when there is a desperate need
to toss the bar back onto the rack the trainee misses the target
with gruesome results. The back can become more bent, establishing
increased injury risk to the spinal region and to the
knees. External injury risk is also increased significantly when ill
advised return actions are employed.

In order to ensure the safest, most efficient return of the
bar the trainee would be when-advised to walk the bar all the
way back to the rack using a vertical posture featuring a rigid
back and with the head held up. Once the bar is in contact with
the columns of the rack the trainee should now utilize hip and
knee flexion in lowering the bar onto the safety pins.

Proper Pin Placement
Note as well, the pins should be placed lower the shoulder
height in order to provide for the safe lift-off and return of the
bar. Most trainees utilize the below shoulder height position in
manner of providing for safe lift-off. Placing the pins higher
than shoulder height forces the trainee to rise up onto their toes
to lift the bar which is not an advisable practice. However, the
lower-than-shoulder-height placement of the pins often invokes
injury due to poor technique in the returning of the bar to the
pins. Frequently, the fatigued trainee will attempt to “dump” the
bar back onto the pins rather than lowering the bar by the utilization
of hip and knee flexion. The “dumping- action forces a
rounding of the back posture which establishes a high-risk position
of the body. The lower the pins, the more exaggerated the
lowering of the head and the rounding of the back response
which accentuates the risk of injury.

Caution Required in Returning the Weight
Treat the return of the weight with the same respect as the
rest of the exercise execution in order to lower the high risk of
injury associated with returning the weight. Returning the
weight to the safety pins is a matter of simply standing up
straight and then affecting the squat move by applying hip and
knee flexion while maintaining a straight and rigid position of
the back with the head held erect in lowering the weight slowly
and carefully onto the provided safety pins. It is – essential that the trainee reserve enough strength to
affect a squat (partial) movement in order to ensure the safe return of the weight.

Avoid “Dumping” the Weight
If the trainee is exhausted at the completion of the set then, quite naturally, he/she will want to
get rid of the weight in fastest, easiest manner possible. The easiest and fastest maneuver is the one
that sees the trainee bending at the hips (essentially establishing a “good morning” posture) and
“dumping” the weight onto the safety pins. To perform the “good-morning” posture with the loads
that are used for the squat exercise would be to send out an engraved invitation to injury. It requires
strong muscular contraction to combat the force of gravity; as such, it would be advisable to avoid
reaching a state of motor -unit exhaustion in the muscles of the legs in order to ensure that a proper
squat movement could be executed in manner of providing for the safe, efficient return of the bar
onto the rack.

Summary of Correct Exercise Execution
- Face the bar assuming a natural shoulder-width stance with the feet positioned with the toes
slightly outward.
- Utilize slight hip and knee flexion in order to achieve the desired preparatory posture. Adjust the
stance so that the bar is placed across the shoulders. Do not let the bar slide down the back during
the movement application. Frequently, the trainee, sensing the slipping of the weight, will
lean forward in effort to keep the bar in place. The forward lean position exposes the lower lumbar
region to in jury risk. As well, if the weight is placed too low on the back instead of on the
desired location atop the posterior region of the shoulders and across the upper portion of the
trapezius, the resistance will be supported to a large extent with the arms. With the shoulders in
the stretched (and thus vulnerable) position, they can easily become stretched or tom.
- Assume a natural grip with the hands placed just slightly-wider than-shoulder-width. Frequently,
trainees use a wide-grip that sees the arms almost fully extended and the wrists wrapped around
the bar. This position of the arms and the hands creates a natural tendency to roll the shoulders
forward. The rolling forward of the shoulders encourages a lowering of the head which further
encourages a resulting rounding of the back posture which, as outlined, creates a high-risk of injury
for the trainee. The wrist-around-the-bar position of the hands also encourages the trainee
to exert greater pressure on the knees as the force vector now comes down over the area of the
knees instead of being driven down through the area of the gluteals and hamstrings.
- Initiate the concentric contraction phase of the movement by utilizing knee and hip extension
and drive off the rear portion of the feet while making certain to keep the head up and the hips
down.
- You will want to utilize strong neural impulsing into the powerful quadriceps, hamstrings, and
gluteals in order to correctly execute the power phase of the movement. You will also want to
avoid “mapping-out” at the completion of the concentric contraction phase as the snapping action
could create a hyperextension effect upon the patella region. The snapping action could also
duress the lower lumbar region due to a sudden jamming of the facet- joints.
- Keeping the body straight with the back in a rigid, and flat position, and with the head held erect
with the chin up, slowly begin the eccentric contraction phase of the movement by Utilizing hip
and knee flexion. You will want to remember to avoid the tendency of raising the heels off the
floor during the execution of the eccentric contraction phase.
- Lower the weight slowly, and evenly, while maintaining a flat, rigid posture of the back. You will
need to concentrate fully in order to maintain the desired head-up/-hips-down posture.
- Slowly complete the eccentric contraction phase of the movement by utilizing hip and knee flexion
until the thighs are parallel to the floor. You will have to concentrate fully on avoiding the
natural tendency to rise up onto the toes during the completion of the eccentric contraction
phase of the movement.
- As you reach the finish position of the eccentric contraction phase of the movement you will
need to resist the urge to bounce into the subsequent concentric contraction by pausing for a full
count at the completion of the descent.

Keys to the Lift
- Utilize intelligent weight selection. Impress the crowd with you technique; not how much weight
it took to put you in the hospital.
- Apply slow speed-of-contraction movement applications.
- Concentrate fully throughout both the concentric and eccentric contraction portions of the lift.
Remember, is easy to forego proper form when performing the squat exercise. You must stay
mentally sharp during the execution of this exercise or you will pay a severe price!
- If you feel that you are in danger of breaking form if another “rep” is attempted, then simply
abort the set. Do not risk permanent injury in order to meet the predetermined quota of “reps”
you may have established for yourself.
- Remember to maintain the desired exercise posture and execution:

- Feet flat on the floor at all times.
- Back is to be held in a flat and rigid position at all times.
- Remember to keep the head erect and the hips down. Avoid lifting the head too high, as this
encourages a hyperextension posture of the back.
- Utilize hip flexion don’t just rely upon flexion action of the knees.
- Be sure to continue the eccentric contraction phase of the movement until the thighs are positioned
parallel to the floor.
- When you drive upward with the weight do so under control in order to avoid the general snapping
out action of the knees which creates a hyperextension effect upon the patella ligament.
- Utilize strong neural impulsing into the muscles that comprise the region of the hips in order to
ensure the strongest muscular response in effort to provide the safe, efficient execution of the
movement.

Leg Press Exercises

Leg Press Exercises

We may very well have saved the best for last with regards to the leg exercise inventory with the
addition of the leg press movements. The leg press exercise provides a marvelous opportunity for the
safe and efficient power training for the legs. The leg press movement allows for maximum loading
while significantly reducing the potential injury-risk associated with the squat movements. The major
benefit associated with the leg press exercise inventory is that the trainee does not have to support
maximum loading while in the standing position which presents high risk of both internal and external
injury potential.

Reduced Injury-Risk
The risk of external injury is significantly reduced in the 45° angle leg press and inverted (vertical),
leg press exercises, and is limited in the horizontal leg press movement. (I have never heard of
anyone being injured in the performance of the horizontal leg press exercise. It should be stressed
however that the rudiments of proper exercise execution need to be adhered to in order to provide
for the safe utilization of this effective exercise). The burden of supporting the load is assumed by
the legs with the back in a stabilized position in the 45° angle, and inverted leg press applications.
The lying leg press movement provides for the movement to be completed without the necessity of
working directly against gravity. (While the plate stack is driven upward, the movement application is
in the horizontal plane and thus is not considered as directly opposing gravity. where movement of
the resistance does not have to be taken directly).

Proper Execution Required
While the leg press movement is much safer than the squat movement, injuries are still a factor
to be considered. Remember, the press is considered a power movement and as such, heavy resistance
is generally employed. Whenever heavy weight is being used, the risk of injury cannot be overlooked.
While the correct application of the leg press movements can significantly reduce injury risk,
incorrect execution can induce serious injury. The beginning weight-training student would be welladvised
to learn the rudiments of correct movement methodology in order to provide for the safe,
efficient utilization of the highly-beneficial leg press exercise.

Essentially, there are three basic movement applications within the leg press exercise inventory.
Each of the exercise applications carries a global methodology while at the same time demanding
specific consideration. We shall outline the basic requirements associated with the leg press movement
and then provide essential movement components specific to each variation.

The first aspect to be considered when determining the proper movement methodology of the
leg press exercise is the comparison of exercise execution between the squat and the leg press
movement action. With the squat movement, the platform (floor) remains stabilized while the body
is moved through space. With the leg press exercise the body (upper portion) remains stabilized
while the feet drive the platform through space.

Horizontal Leg Press
We shall begin with the lying leg press as this exercise most closely resembles the squat exercise.
The greatest benefit attributed to the lying leg press is that the movement can be applied in the desired
90° angle. You will recall that the importance of applying the movement as close to 90° as possible
was seen as a vital consideration when evaluating the execution of the squatting movement.
Achieving a 90° angle of execution in the squat while possible is certainly difficult. The lying leg press
movement allows for the difficult-to-achieve 90° angle as the movement is applied in a horizontal
plane with the body positioned in the horizontal position.

Considerations for Foot Placements
The feet should be placed at shoulder-width or slightly-wider-than-shoulder width distance with
the toes pointed outward at about a 45° angle in providing for the basic anatomical position (in the
horizontal). Shoulder-width and slightly-wider-than-shoulder-width foot placements allows for full
range-of-motion applications. Wider foot placements reduce the range-of-motion of the movement
application. The negative aspect of narrow foot placements is that they exert greater pressure on the
lower spine which often leads to injury.

Proper Location Essential
You will want to make certain that
the feet are placed at the proper height
in effort to provide the most advantageous
position of the body to effectively
apply accentuation of the powerful
muscles that comprise the hip area.
Several foot positions are possible with
the lying leg press movement: a heelsout
position can be applied to accentuate
the outside portion of the thighs,
a straight ahead application is often
used to hit the middle of the thighs and
a heels-in position provides emphasis to
the inner region of the thighs.

90° Angle Possible
The lying leg press affords the trainee
with an opportunity to apply a 90°
angle-of- application and as such the
proper placement of the feet allows for
the accentuation of the desired muscular
areas. The lying leg press movement
allows for the feet to be positioned further
away from the body than in the
squatting movement. The advantage of
having the feet placed away from the body (in this case high up on the foot platform) is that it allows
for the movement emphasis to be applied via actions of hip-joint flexion and extension. The exertion
of the hip-joint provides for the accentuation of the powerful hamstring and gluteal muscle groups.
If the feet are placed too low on the platform the emphasis of the movement will be applied via
knee-joint flexion and extension. The emphasis of the movement will now be applied almost entirely
by the quadriceps.

Avoidance of Toe-Emphasis
An additional consideration is that higher foot placements facilitate the emphasis of the movement
to be applied with the rear portion of the feet while lower foot placements encourage the trainee
to apply pressure with the toes. Significantly, toe applications do little to activate the powerful
muscles of the region of the hips and instead, place heavy emphasis on the knee-joint which increases
the risk of injury and severely curbs the effectiveness of the exercise.

While it appears to be easier to move heavier loads with the toes-application, it should be noted
that when the exertion is applied with the toes, the resistance is being supported by the vulnerable
knee-joint and little effort is being applied by the powerful muscles of the hip-joint. This establishes a
high-injury risk factor and greatly reduces the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume a horizontal position on the bed with the feet placed in the desired shoulder-width or,
slightly-wider-than-shoulder-width distance and the feet positioned at a 45° angle away from the
body. Place the shoulders snugly into the shoulder harness with the head in contact with the bed.
- Slowly initiate the eccentric contraction phase of the movement by utilizing knee and hip flexion.
Remember to draw the legs up with the knee and thighs aligned in order to accentuate the muscles
of the thighs. There is a tendency to draw the legs up with the knees held out to the sides.
The knees-out position accentuates the exertion of the movement to be felt in the knee joint.
Particularly vulnerable with this action is the medial cruciate ligament which can easily become
stretched due to the extreme pressure that is being applied to the inner portion of the knees.
Keeping the entire surface of the soles of the feet will encourage the desired knee-thigh alignment.
- Draw the legs up through the entire ROM of the hips while making certain to keep the upper
torso (and this includes the area of the lower back) throughout the movement application. There
is a tendency to raise up off the bed with the lower back at the completion of the eccentric contraction
in effort to apply leverage .into the subsequent concentric contraction phase of the
movement. Lifting the hips off the bed induces a rounding of the spine action which exposes the
lower back to injury-risk due to the fact that the force vector is now directly in line with the highly-
vulnerable lower lumbar region. Pause for one or two counts before initiating the concentric
contraction phase of the movement.
- Initiate the concentric contraction phase by driving slowly with the rear portion of the feet. Remember
to keep the entire soles of the feet in contact with the foot platform. Maintaining contact
with the entire region of the soles of the feet serves two purposes.

- It allows for the accentuation of the exertion to be applied with the rear portion of the foot
which a) provides for the accentuation of the powerful muscles of the hips and b) alleviates the
risk of injury to the knees.
- By keeping the toes in contact with the platform, the dangerous practice of rocking back onto
the extremities of the heels during the force phase of the movement is eliminated. Rocking back
onto the heels induces a hyperextension of the knee-joint which could create serious injury to the
patella ligament.

- Concentrate fully on driving with the powerful muscles of the hips and thighs while providing
for slow deliberate movement applications. You will want to avoid the tendency of raising the
hips during the concentric contraction. Raising the hips causes an arching of the back posture
which places the trainee at risk of suffering from a jamming of the facet joints in the lower lumbar
region.
- Remember to avoid lifting the head off the bed during the concentric contraction as this will
encourage a rounding of the back posture which despite the fact that the movement is not performed
directly against gravity and the resistance is not being supported by the spinal column,
could lead to injury risk. The rounded back posture allows the force vector to attack the exposed
lower lumbar region.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement. A
snapping action in the knee causes a hyperextension effect which can easily cause serious injury
to the ligaments and tendons in the knee-joint. There is tendency to rise up with the hips during
the completion of the set. Raising the hips during the concentric contraction causes an arching of
the back posture which exposes the lower lumbar region to injury.

Keys to the Lift
- Maintain contact with the bed with the entire back (as well as the head) throughout the entire
movement application. Do not lift the spine off the bed at the completion of the eccentric contraction
phase and remember to avoid raising the hips during the concentric contraction phase of
the movement.
- Maintain contact with the entire soles of the feet and drive off the rear portion of the foot. You
will want to remember to avoid the tendency of rocking back onto the extremities of the heels
during the completion of the concentric contraction phase of the movement.
- Avoid the tendency of “snapping-out” at the conclusion of the concentric contraction phase.

45-degree Leg Press
The most prevalently utilized leg press movement, virtually every gym is equipped with a 45° angle
leg sled, the 45° angle leg press is considered less effective than the lying leg press due to the fact
that the 45° angle application focuses almost exclusively upon the quadriceps muscles while providing
only very slight attention to the hamstrings and only slightly more emphasis on the gluteals. The
fundamental benefit of the 45° angle leg press is that due to the fact that the back is in a stabilized
position and the weight does Dot have to be supported in a standing position; considerably more
weight can be applied to the movement. The added loading affords the opportunity for enhanced
growth and development of the quadriceps. However, the effects upon the hamstrings and the gluteals
is far less than if a lying leg press movement application was executed with far less weight.

However, for those who are against squatting or for those athletes who have suffered injuries,
the 45° angle leg press allows for potentially safer, (if somewhat less effective) power training for the
muscles that comprise the region of the hip-joint.

Injury Risk
While the 45° angle leg press is considered safer than the squat exercise (due to the stabilized
posture of the back and the removal of the requirement to support the weight on the shoulder while
performing the movement against gravity), there are number of injury risks associated with the performance
of this exercise. Due to the fact that heavy resistance is employed in this movement and
because of the exertion placed upon the knees and the lower back, as a result of the angle-of
application, proper exercise
execution is required to ensure
the safe, effective utilization of
this popular leg movement.

Danger of Hyperextension
of the Knee Joint
However, one major concern
associated with applying
pressure with the rear portion
of the feet is that there is a
tendency to rock back with the
heels in an exaggerated posture
that sees the toes raised off the
platform. Because of the angle
of the movement application, if
there is an exaggerated rocking
back on the heels there is experienced
a hyperextension of the
knee-joint which can lead to
serious injury.

As well, many trainees fall
into the habit of pushing down
on their thighs or even their
knees during the concentric
contraction of the movement
(not recommended as it detracts
from proper form and
the opportunity for maximum
fiber recruitment potential in the thighs). If there is an exaggerated rocking back on the heels action
and the trainee applies additional pressure by forcing the knees downward, the hyperextension of the
knee-joint is much more severe.

Foot Position
The position of the feet is an important consideration when approaching the execution of this
exercise.

Heel Pressure
The feet should be placed at the sufficient height so as to allow for a full or flat foot placement
of the feet upon the platform. The height should be such so as to allow for the entire region of the
soles of the feet to remain in contact throughout the movement application which allows for the
pressure to be exerted with the heels of the feet which serves two important functions.

- It allows for the emphasis of the movement to be applied through the actions of hip-joint flexion
and extension which activates the upper hamstrings and gluteals providing for enhanced growth
and development potential. (Note: the quadriceps are still remain highly-activated with the heelpressure
movement application but the benefit of incorporating the hamstring and gluteal muscle
groups can be realized). Please note as well: The involvement of the calf muscles is virtually eliminated
(the calves only provide a stabilizing effect), due to the fact that the heels-in-contact-withthe-
platform position eliminates the actions of plantar and dorsi flexion of the ankle-joint which
(as mentioned), activates the calves.
- The pressure upon the knee-joint is significantly reduced with the pressure being exerted by the
heels which lowers the risk of injury.

Low vs. High
A low foot placement encourages the emphasis of the movement to be applied with the toes
which results in the activation of the quadriceps. However, the desired emphasis upon powerful
hamstring and gluteals muscle group, which is activated using a high foot placement, is lost.

Close vs. Wide
The second area of consideration regarding foot position is the displacement of the feet. Several
applications are possible with the 45° angle leg press exercise. The general approach would be to apply
sufficient distance so as to allow for a full range-of-motion of the movement application. A
shoulder-width distance – with the feet placed in a slightly outward position- would be applied in order
to allow for the natural full range-of-motion execution of the movement. If the feet are placed
too far apart, a sacrifice must be made in the range-of-motion of the applied movement.

Conversely, if the feet are placed too close together, there will be an abbreviated eccentric contraction
application because the knees will be blocked by the chest. There will be a resultant spreading
of the knees to allow for a completed ROM of the eccentric contraction.

In addition, if the feet are placed in an exaggerated (closed) “stance” with feet touching, there is
natural tendency to raise the inside of the feet and to apply the pressure with the outside portion of
the feet. There is also a strong tendency to rise up onto the toes when the feet are placed too close
together which exerts pressure upon the knees as well as the lower back.

Involvement of the Calf Muscles

Danger of “Springing”
Another point is that because of the 45° angle of the movement application, the exertion of the
pressure being applied by the toes invokes the actions of dorsi flexion and plantar flexion of the ankle
joint which activates the calf muscles. The calves work in combination with the quadriceps which
further reduces the involvement of hamstrings and glutes. In addition, the calves/quadriceps combination
results in an applied springing action during the eccentric/concentric transitory phase of the
movement application. .Springing- exerts great pressure upon the knee-joint which can easily lead to
injury to the patella ligament.

Dangers of Human or Machine Error

Dangers of Poorly-Fitting Machines
One note of caution should be taken even before you take your position upon the leg press machine.
Make certain that the weight handle is securely in place and safely supported by the safety pins.
Frequently, machines are constructed with pins that do not amply support the cradle. These pins can
come loose on one side or the other either during the loading of the machine or through use by other
trainees. The machine may appear to be safely supporting the weights you have put on but the cradle
may be at the very edge of slipping off the pins. One side of the cradle could be completely off the
support pin (on that side} with the result being that should you happen to nudge the other support
out of place during your entry into the seat, the weight cradle could come crashing down upon your
leg.

Avoid Stepping Under the Cradle
Always enter the machine from the back of the seat as opposed to the side. This way you can
avoid the necessity of the potentially dangerous practice of stepping in under the cradle with one leg
to provide balance for the entry into the seat. You can enter by stepping on the seat and then “scrunching”
down into place. (You will want to wear clean shoes for this maneuver or the gym owner will
complain). I use this approach regardless of whether I am familiar with the apparatus or not. No
matter how safe the machine appears to be (or even has proven itself to be), you cannot afford to
take any chances as one mistake could be disastrous. As well, grasp onto the grip the provided handles
on the side of the machine and not the release handles for the weight cradle. If you grab the
weight-cradle handles they can easily be turned out releasing the load down on yourself.
Once safely in position, check and see if there are any safety pins that can be placed on the sled
columns that would provide a margin of safety should anything go wrong with the original support
pins.

Twist Free of Machine
When leaving the machine always twist the body around and step onto the floor outside of the
machine as opposed to standing up and stepping out of the machine leaving one foot under the
weight-cradle. Once again, should anything disturb the weight-cradle, it can come crashing down
onto your leg. When you consider the amount of weight that you will be working with on the leg
press exercise, the thought of the weight-cradle slamming into your leg should persuade you to exercise
extreme caution when working with the 45° angle leg press machine. To be honest, I have not
seen a cradle come crashing down on anyone but I have experienced a number of precarious situations
that definitely raised my caution level.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by positioning yourself in the seat with the back in a
rigid and flat posture and secured firmly against the back rest. (Remember to keep the feet out
from under the weight cradle at this point).
- Place the feet on the weight-cradle platform with a shoulder width displacement with the toes
pointed slightly outward. Raise the feet to sufficient height so as to provide for the exertion of
the movement to be applied through the rear portion of the feet. This will allow for the incorporation
of the hamstring and gluteal muscles.
- Apply sufficient pressure upon the platform so as to be able to quickly adjust to the load should
anything go askew with the handles and support pins of the weight-cradle. Make certain to set up
the auxiliary safety pins. Slowly turn the handles of the weight-cradle to allow clearance for the
movement.
- Making certain to keep the head up and the chest out, and with the back held in a rigid, and flat
posture and pressed against the back rest begin the concentric contraction phase of the movement
by slowly using knee and hip extension to drive the weight upward.
- Drive off the rear portion of the feet while utilizing strong neural-impulsing in the powerful
muscles that comprise the hip to alleviate the pressure on the knee-joint and to get the most out
of the movement.
- There is a tendency to rise off the seat during the ascent so you will want to concentrate on
keeping the lower back pinned against the back rest throughout the movement.
- Complete the concentric contraction phase of the movement by slowly extending to the “finish
position”. Be cautious not to rock back onto the heels at the conclusion of the movement. You
will also need to concentrate on avoiding the tendency to “snap-out” at the end of the lift in order
to avoid straining the knees. Pause at the conclusion of the lift for two counts before lowering
the weight. Please note: many experts in the field of weight-resistance training advocate that
the movement should be halted just short of the fully-extended position. However it is felt here
that full-extension applications are safe providing there is no snapping-out of the knees at the
conclusion of the lift. As well, by providing a fully-extended application there is enhanced opportunity
to activate the gluteals and the upper hamstring/gluteal tie- in which accentuates the effectiveness
of the exercise without any necessary risk of injury.
- Begin the eccentric contraction phase of the movement by slowly extending the hips and the
knees. You will want to direct strong concentration into maintaining the impulsing into the muscles
of the gluteal and hamstring region in order to avoid the tendency of allowing for gravity to
take over the lift and forcing the knees to absorb the burden of supporting the load.
- Concentrate on maintaining a flat position of the feet as there is a strong tendency to lift the
heels during the eccentric contraction phase of the movement in effort to alleviate the pressure
felt in the gluteal region and redirect it to the area of the knees. Remember, there is a natural
tendency to incorporate the calf muscles into the action by utilizing dorsi flexion in the eccentric
contraction phase. Keeping the flat -feet position will allow you to avoid this common pitfall.
- Make sure not to bounce at the completion of the eccentric contraction phase of the movement
in effort to apply momentum into the subsequent concentric contraction. Bouncing discourages
muscular contraction and accentuates the pressure upon the knees. Bouncing also encourages a
hip-thrusting action during the initiation of the concentric contraction which exposes the lower
lumbar region to potential injury.

Keys to the Lift
- Maintain full contact with the feet on the foot platform and drive off the region of the heels during
the concentric contraction of the movement. (Remember to avoid a rocking-back-on-theheels
action at the completion of the lift which forces a hyperextension of the knees).
- Avoid the tendency to utilize a hip-thrusting action at the initiation of the concentric contraction
by staying down in the seat with the lower back pressed against the back rest.
- Avoid “snapping-out” at the completion of the concentric contraction phase of the movement.
- Maintain a flat-position of the feet during the completion of the eccentric contraction phase of
the movement in order to avoid the natural tendency of raising up onto the toes.
- Avoid bouncing at the conclusion of the descent in order to alleviate strain on the knees and the
lower back.

Hack Squats

Hack Squats

The hack squat exercise provides an opportunity to implement a different squat application into
the student’s leg program. The back squat is often categorized-as a power movement when in reality
it should definitely not be considered as such. The major benefit attributed to the back squat exercise
is that it allows for a potentially safer squatting variation. The hack squat exercise is performed on a
hack squat machine which features a reclined weight-track, shoulder harness, and a back rest which
provide for enhanced balance and a reduced angle-of-exertion (with reference to the considerations
associated with the line-of-gravity) which allows for a facilitated movement application.

The back squat exercise is of particular value to those athletes who have suffered shoulder injuries
and cannot support or balance the bar across the shoulders as required in the conventional squat
movement application. While the back squat is generally regarded as presenting less of a risk than the
regular squat, it carries significant risks of its own.

Movement Analysis
What should be noted is that the hack squat exercise places specific demands upon the trainee
and should not automatically associated with the conventional squat. While there are some similarities
of exercise execution, there are also a number of distinct differences that require specific movement
methodology on the part of the trainee. Remember, weight-resistance training is highly-specific
and as such, each exercise places specific demands of proper exercise execution upon the trainee.
The hack squat exercise places a different emphasis upon the muscles that surround the hip-joint
and knee-joint. Of particular significance is the fact that the unique angle of the foot bed places a
unique emphasis upon the ligaments and tendons of the knee. Particularly vulnerable are the patella
ligament and the quadriceps tendon which attaches to the patella bone on the front of the knee.

Resistance Selection
It should be noted that just because a trainee might be strong in the conventional squat, it should
not be taken for granted that heavy poundage can be applied to the hack squat movement. The earnest
weight-training student would want to take the time to build the strength up in the specific fibers
called upon in the hack squat exercise by escalading the resistance gradually before attempting heavy
loads.

Proper Foot Placement

Dangers of Feet Too Close
The correct stance would see the feet placed
upon the platform in a slightly forward position and
spaced at slightly wider-than-shoulder-width distance
with the toes pointed in a slightly outward
position. If the feet are positioned to close to the
body, there will be tremendous pressure exerted
upon the knees during the eccentric contraction
phase of the movement. Also, with the feet positioned
too close to the body, there is tendency to
come off the back rest and use a hip-thrust action
during the initiation of the concentric contraction
phase of the movement. Coming off the back support
and employing a hip-thrust action induces the
force vector to hit directly upon the lower lumbar
region.

Dangers of Feet Too Far Apart
Conversely, if the feet are positioned too far in
front of the body, there is a tendency to apply an
exaggerated hip-thrusting action in order to maintain
contact with the back rest. The exaggerated hipthrust
action can force the trainee up onto the toes,
which forces the trainee to assume an arched-back
position. Arching the back results jams the facet
joints in the lower lumbar region. Complicating matters
is the fact that the force vectors now directly
attack the vulnerable spinal region.

In addition, if the feet are positioned too far in
from of the body there is natural tendency to lower
the head during the eccentric contraction phase of
the movement due to the angle formed between the
upper torso and the legs. A dropping of the head
action encourages a rounding of the back response
which further exposes the lower lumber region to
injury.

Range of Motion
A slightly-wider-than-shoulder-width foot
placement (with the feet pointed slightly outward) is
recommended because this posture allows for a facilitated full range-of-motion movement application.
As well, if the feet are spaced too close together there is greater felt in the knee. Of particular
concern is the lateral cruciate ligament of the knee. As well, close feet placements encourage hipthrusting
and a following rising up onto the toes action which, as outlined, is strongly advised against.
Another crucial point needs to be made: the angle of the foot platform should be slight as a correlation
between the severity of the angle and the amount of pressure that is exerted upon the knees during
the movement application exists.

Summary of Correct Exercise Execution
- Assume the proper preparatory posture by placing the feet upon the angled platform in a
slightly-wider than shoulder width stance. The feet should not be placed too far in front of the
body or too close to the body. The correct distance is determined top be that placement which
does not:

- Exert undue stress upon the knees;
- Force the body away from the back-rest;
- Induce the trainee to rise up onto the toes.

- Assume the proper preparatory posture by aligning the body beneath the shoulder harness while
establishing a rigid and flat -back posture with the head up and the chest out. You will want to
make certain that the entire length of the back (not just the upper portion), is in touch with the
back rest.
- Begin the eccentric contraction phase of the movement by utilizing hip and knee-joint flexion
and slowly lower the weight to the bottom of the natural range-of -motion of the hip flexion action.
The natural ROM would be one that allows for a facilitated movement application that encourages
the activation of the muscles of the gluteals, upper hamstring region, and the quadriceps.
It is important to produce high-activation of the muscles in order to reduce the exertion
upon the knee-joint.
- You will need to concentrate fully on applying strong neural impulsing into the gluteal region as
well as the area of the posterior upper thighs in order to avert the natural tendency to allow for
gravity to take over control of the movement in the eccentric phase which results in a bouncing
action at the conclusion of the descent. Bouncing at the completion of the eccentric phase exerts
tremendous pressure upon the knees which can easily cause injury to the quadriceps tendon and
the patella ligament.
- In order to establish the correct movement application in the concentric phase, it is imperative
that the trainee maintain contact with the platform with the entire foot (not just. the toes), and
drive off the rear portion of the feet. If the heels are raised up, the exertion will be applied with
the toes, which places added pressure upon the ligaments of the knee.
Please note, however, that you should not over emphasize the pressing action of the rear portion
of the feet by raising the toes off the platform (dorsi flexion). If the toes are raised off the platform
it encourages a hyperextension of the knee-joint which creates high injury-risk to the patella
ligament as well as the quadriceps tendon.
- Remember to avert the natural tendency to apply a hip-thrusting action into the initiation of the
concentric contraction phase of the movement by driving off the heels and by maintaining contact
with the back rest with the entire back. Note: some back rests do not extend down to the
full length of the back. In such a case, the trainee will have to be extra cautious to maintain the
correct flat -back posture and to keep as much of the back jammed against the back rest as possible
in order to encourage a stabilized posture of the highly-vulnerable lower lumbar region.
- Raise the weight slowly through the concentric contraction phase of the movement by utilizing
well-controlled knee and hip-joint flexion. You will want to avoid snapping-out at the completion
of the lift as this action will encourage a hyperextension action of the knee-joint. Snappingout
also encourages a resulting hip-thrust action which creates an injury risk to the lower lumbar
region.

Keys to the Lift
- The first step to the safe, effective utilization of the back sq~ exercise is to recognize from the
outset that the back squat exercise is not a power movement per se. Heavy poundage are not required-
and in fact are discouraged- in this exercise.
- Pay strict attention to applying the correct stance, body posture, and exercise execution throughout
the performance of the exercise or injuries are a virtual certainty.
- Utilize slow speed-of-contraction movement applications
- Press off the heels of the feet and not the toes.
- Keep the back Bat and rigid, and maintain contact with the back support throughout the movement
application.
- Keep the bead up and the hips down in effort to avoid the natural tendency of dropping the
head during the descent.
- Utilize strong neural-impulsing in effort to ensure maximum activation of the involved muscles
in order to reduce the exertion upon the knee-joint.
- Avoid bouncing at the conclusion of the eccentric contraction phase of the movement.

Straight-back Cable Kick

Straight-back Cable Kick

An excellent way in which to emphasize the muscles that comprise the region of the hips is
through the cable exercises. In addition to emphasizing the gluteus maximus, gluteus medius and
gluteus minimus trio, cable exercise applications allow for the activation of the less-profiled piriformis,
obturator intemus, and quadratus femoris muscles. It is important to establish that the cable exercises
should be performed with very light weight
and slow, deliberate speed of contraction movement
applications. As well, it is very difficult to perform
the movements with correct form and proper movement
methodology thus intense concentration is required
in order to avoid the many flaws in technique
that could creep into the execution of the exercise.

This section as well as section 2.4.3 and section
2.4.4 outline three cable exercises that can be performed
in order exercise the muscle outlined above.
Please note however that the general leg exercises .
that will be outlined starting in section 2.5 . activate
these muscles as well, but do not allow for the same
level of isolation of the following cable exercises do.

The straight-back cable kick exercise is performed
on a low pulley station. This movement is
designed to accentuate the gluteus maximus. In order
to perform the exercise a low pulley station is required.
Hopefully the station would be equipped with
a raised platform. If a secure platform is not provided
you may improvise but make certain that the platform
is solid enough with a sufficient base so as to
prevent it from flipping up during the execution of
the movement. The concept of raising the support
leg above the level of the floor is to allow for clearance
of the action leg during the completion of the
movement.

Plantar Flexion versus Dorsi Flexion
Applications
The platform should be of sufficient height so as
to allow for a plantar flexion position of the ankle.
Plantar flexion applications allow for greater accentuation
to be applied into the gluteals while dorsi flexion
applications activate the calf muscles to a large
degree. If the calves are activated the impulse is
drawn up through the hamstrings during the execution of the movement which detracts from the
desired effects upon the gluteals. As well, with dorsi flexion applications there is a tendency to bend
the knee which further activates the hamstring muscles. Plantar flexion applications encourage the
locked knee position of the leg which allows for maximum concentration to be exerted upon the gluteals
throughout the entire ROM of the movement application.

Summary of Correct Exercise Execution
- Attach the ankle bracelet securely around the ankle and face the low pulley station.
- Assume the correct preparatory posture by standing straight with the head held high. You will
want to grasp onto the apparatus in order to provide support for balance during the execution of
the movement.
- Slowly begin the concentric contraction phase of the movement by drawing the weight slowly
back while maintaining a locked-knee position of the leg. You will want to remember to maintain
the erect posture of the body in order to gain the most out of this exercise. The tendency with
this movement is to lean forward during the movement application in effort to provide a more
advantageous angle with which to perform the movement. Leaning forward will allow you to use
more weight and will appear to offer an increased range of motion but neither apparent “advantage”
will serve the purpose of maximally activating the gluteus maximus muscle.
- Draw the weight slowly back as high as the hip will allow in the action of extension. You will be
hard-pressed to resist the urge to lean forward during the completion of the movement. You will
also need to concentrate fully on maintaining the locked-knee position of the leg during the elevation
of the weight. Once at the top of the concentric contraction phase of the movement
pause at for two counts in order to get the maximum squeezing effect in the glutes.
- Slowly begin the eccentric contraction phase of the movement by lowering the weight.
- Once again you will be tempted to bend the knee of the action leg. You will also be tempted to
bend the knee of the support leg in manner of alleviating the stress felt in the support leg and also
to provide for a measure of momentum to be applied into the subsequent concentric contraction.
Bending the knees destroys the effectiveness of the exercise as it detracts from the emphasis
that is placed upon the gluteus maximus.
- Once at the bottom of the eccentric contraction phase you will want to avoid the natural tendency
to exaggerate the sway into the next concentric contraction. You will want to allow the leg to
come forward of the support leg in order to provide for greater range-of- motion for the hipjoint
action but too much sway will invoke momentum into the movement application which will
detract from the effectiveness of the exercise. As well, you will need to resist the urge to snap the
leg back out in manner of reducing the tension in the glutes. This action would obviously be selfdefeating.
- No herky-jerky movement applications on this one; slow easy movements allow for maximum
results. Those trainees who have experienced lower back problems will want to exercise extreme
caution with reference to the execution of the completion phase of the concentric contraction
phase of the movement. If the trainee is suffering from chronic lower back pain then he/she
would want to lean forward just a little in order to alleviate the severity of the pressure that
would otherwise be placed on the lower lumbar region. This adjustment in posture will help proUpper
tect against the problem of jamming the facet-joints as” well as suffering other common ailments
of the lower lumbar region.

Keys to the Lift
- Maintain an erect posture with the back straight and the head up.
- Utilize slow speed-of-contraction movement applications.
- Do not lean forward during the concentric contraction phase of the movement.
- Maintain a locked-knee position of the leg throughout the execution of both the concentric and
eccentric contraction phases of the movement. This consideration includes the knee position of
the support leg during the eccentric contraction phase of the movement in addition to the action
leg.

There are variations of the straight-back cable hip extensions. The cable can be brought out to
the side with a thigh abduction or thigh adduction movement application. The rudiments of the exercise
execution remain the same movement while task-specific considerations will need to be attended
to. For example there is a greater tendency to bend the knee during the execution of the thigh
adduction exercise and (to a lesser degree) the thigh abduction exercise than is experienced in the
execution of the straight-back hip extension exercise.