Friday, August 31, 2012

Information Triage - The Second "O" in OODA




 
I recall the old days before computers in the police cars. We got real time information as it was happening relayed by the dispatchers. These "tactical air traffic controllers" would have the witness of the crime in progress on telling them what was up in one ear and they would be relaying it to us, moving us to our targets as it was happening.

Eventually, things moved toward the Mobile Digital Terminals and Computer Aided Dispatch and all of that changed. During the time of live dispatching, I or my team and I were able to respond to robberies in progress as a matter of course. Once the MDT/CAD system came on line, that stopped happening as the system was organized to gather the information, input it to the system, and then, and only then, send it out to the field.

The order of the information changed as well. In the past, one would get the crime, the location, descriptions, and then who was assigned. So the type of crime alerted everyone. The location got all thinking about where this was happening, likely approach avenues as well as escapes...and also those not otherwise engaged would roll that way as well. Descritions were third in importance as they often had predictable similarities.

Finally...of least importance was the responsible unit who would handle the scene...either investigatory or tactical. With CAD it was all farckled up with Assigned unit, the crime, descriptions and finally the location. No...don't ask me why it was not changed as I would have to go into the nocturnal activities of the patrol commander and the dispatch department head which would be distasteful...but I digress.
Information is constantly flowing your way and it is the ability to discern the important bits of information from the irrelevant that makes for quick tactical thinking. This is the Orient in OODA, and if you can snipe at those vital bits of info while ignoring those with little or no value, you will be a tactical monster and be able to pick out what is happening and kill the bad guy before others even have an idea that you are no longer in discussion with them.

"See what others cannot see... ...move when others are still sleeping."

Gabe Suarez

Unstoppable Strength & Conditioning for MMA: The Sandbag Way


Sandbag Floor Press by Matt PalphreyStrength and conditioning for Mixed Martial Arts (MMA) is a complicated affair. We have a number of MMA athletes who swear blind that sparring, rolling, and general calisthenics is the only thing that’s needed. Others follow more advanced programs that develop the athletic components of strength, speed, and power. But who’s right?
This is where things get complicated. Before you can really work out how to structure your strength and conditioning program, you need to have a very good understanding of your existing skills and abilities. You’ll also need to know exactly how you fight and how you want to be able to fight - this is a very important point.
MMA is a diverse sport, but perhaps not as diverse as in the early days. The Vale Tudo and original UFC competitions had style versus style - in fact, that was the UFC slogan for a while. It didn’t take too long for people to realize that the strong and powerful athletes who could control opponents did very well, especially after they learned a little bit about Jiu-Jitsu!
MMA is one of those sporting anomalies where strength and conditioning really does make a huge difference. It is possible for poorly conditioned athletes to rely on their superior skill, but it’s also possible for an unskilled but strong and powerful athlete to dominate a weaker opponent. I’ve seen a number of fights where a super powerful athlete has literally picked up their opponent and slammed them to a knockout. This is not to say that skill isn’t a prerequisite for elite performance, but that high level strength and conditioning should be a goal for all MMA athletes.
Utilizing “odd objects” when you step into that cage or ring, you’re stepping into the unknown. As much as you can prepare for MMA competition, we all know that anything can happen when that bell sounds. Your strength and conditioning program should reflect this. It should prepare you for the physical demands of the sport as a whole, but also the unknown nature of competition. We can aim to do this by utilizing training protocols, methodologies, and implements that closely match MMA.

Sandbag Get Up by Matt Palphrey

I’m a fan of using odd objects for MMA strength and conditioning - especially sandbags. Your opponent is the ultimate odd object - hard to control, constantly shifting and generally uncooperative! Match the training tools to this and you’ll be a long way to developing some strength and conditioning you can really use.

Sandbag Training for MMA

Just like any regular strength and conditioning program, you need to base your exercises on big, multiple bodypart compound movements, with a big emphasis on power. Why? Because that’s what you’ll be required to do in competition. The sandbag is a great option for developing MMA specific strength, power, and conditioning for a number of reasons:
1) It’s very hard to get a hold of and it really makes you work for each lift. The constantly-shifting center of mass makes most standard exercises infinitely more challenging. It’s the next best thing to trying to hold onto an opponent who doesn’t want to be held onto!Sandbag Bear Squat by Matt Palphrey
2) The sandbag allows you to experiment with a variety of different grips that have parallels in MMA. A bear hug grip is like holding an opponent in a clinch; the zercher position is like having double-under hooks on an opponent; and gripping onto the material of your sandbag will help with gi-control.
3) The sandbag is about as close as a free-weight will get to replicating an opponent - its size, shape, and center of mass can all be very similar. Try using your sandbag for technique drills rather than just traditional exercises. Practice some side escapes from under a heavy sandbag, some powerful hip-bridges to develop the strength to escape from a mount or some bear hug load carries to build standing control strength.
It’s also important that you include exercises that are multi-planar; defined as an exercise that involves moving in multiple directions. We would normally see plenty of Sagittal Plane (forwards/backwards) exercises in the gym - like sit ups and bench presses. But be sure not to neglect exercises that have you working in the Frontal Plane (side-to-side) and Transverse (rotation). The sandbag will naturally stress you in these planes of motion as you try to work with it.

Strength & Conditioning for MMA: Workout 1: Fight Specific Sandbag Training

Sandbag Zercher Squat by Matt Palphrey

A1: Sandbag Thrusters - 3 x 1 minute
A2: Sandbag Shouldering - 3 x 1 minute
A3: Sandbag Floor Press - 3 x 1 Minute
A4: Sandbag Walking Lunges - 3 x 1 minute
A5: Sandbag Zercher Squat - 3 x 1 minute
Total all of your repetitions, rest for 1 minute and then repeat for a total of 3 rounds. Aim to maintain repetitions totals across all 3 rounds.

Strength & Conditioning for MMA: Workout 2: Sandbag & Bodyweight War

A1: 10 Sandbag Bear Hug Squats
A2: 20 Burpees
A3: 10 Sandbag High Pulls
A4: 20 Squats
A5: 10 Sandbag Push Press
As many rounds as possible in 15 minutes.by Matt Palphrey

Strength & Conditioning for MMA: Workout 3: Sandbag Brute Force

A1: 5 Sandbag Cleans
A2: 5 Sandbag Push Jerks
A3: 5 Sandbag Back Squats
Repeat for 3-5 rounds.
Use the biggest sandbag you can handle for this workout.
When training for any competitive environment (even if it’s recreational), your training should be focused on the demands of that sport. Sandbag training is a close match for the demands of MMA so it’s a natural fit.
For more information on sandbag training check out Matt’s new eBook “The Complete Guide To Sandbag Training.” It’s currently available at 50% off retail for My Mad Methods subscribers. Use the coupon code “mmmsandbag50” at: http://fitedia.com/products/the-complete-guide-to-sandbag-training

Contributor Information:

Matt Palphrey, Sandbag FitnessMatt Palfrey is a strength and conditioning specialist, consultant to the healthcare and fitness industry and the author of the Sandbag Fitness Blog - a free resource for those wishing to incorporate sandbag lifting into their strength and conditioning program. The Sandbag Fitness Blog contains information, tips and daily workouts for people to follow. Matt is based in the UK and his current clients include pro MMA athletes, individuals and a number of private sector health and fitness organizations. Find out more. 


Exercise of the Day: Double Kettlebell Rolling Get Up


WRITTEN BY LUIS SARABIA (WWW.MYPLANCHETRAINING.COM

Double Kettlebell Rolling Get UpFrom My Mad Methods


Double Kettlebell Rolling Get Up Exercise

Luis Ernesto Sarabia, owner of MyPlancheTraining.com, demonstrates a unique variation of the Kettlebell Turkish Get Up. This double kettlebell exercise involves an extremely controlled movement utilizing the entire body. It requires strength, mobility, and flexibility in order to perform correctly.
Luis Ernesto Sarabia was born in Havana,Cuba 12 -12-1968 Member of the Cuban Gymnastics Team-Cuban National champion. Master Degree in sport science and physical education-University of Havana-Cuba. NSCA-CPT Personal Training Gymnastic coach-Level 1, Diploma in Circus Art and Theatre at the National Circus School in Havana & Moscow. Professional Acrobat. SPORTS: Gymnastics, Sports Acro, Judo, Karate, Bodybuilding, swimming and Diving. Nationality: Brithish / Cuban.

Trials of the Triathlete: Unconventional Methods for Unconventional Needs

From My Mad Methods
At WG-Fit, we’re fairly well known for providing no nonsense fitness training aimed at martial artists. Our own training background is in martial arts, so it’s only natural that the majority of our clients share this passion.
Trials of the Triathlete: Unconventional Methods for Unconventional Needs by Dave Hedges
Pretty soon after we opened though, word got out. People started hearing that in a backstreet in Dublin city centre there was a studio that promoted a very different sort of strength and conditioning training; that this was a place where bodyweight and kettlebells were the primary training tools. A place where no one cared who you were in the outside world, only how much effort you put in on the training floor. As word got out our client base widened.
Other lunatics started to come in, at first it was still contact athletes, people who, like us in the martial arts, seem to enjoy hitting and being hit by other folks. We had rugby players, bouncers, police, and players from Ireland’s native GAA games of football and hurling.
But then an entirely different sort of client turned up, one that made us all a bit nervous.
As battle hardened as we were, no matter how many scars from heavy tackles, boot studs, or knuckles, these new guys had a look in their eye that was unnerving even to the toughest of us.
These were the triathletes.
Triathletes have a unique level of determination and drive, an ability to push beyond the limits of any normal human being. Their ability to dig down into the darkest depths of their psyche and keep pushing on is mind boggling.
Yet, they also had the same problems as the rest of us: huge imbalances between their quads and hamstrings, forward rounded shoulders, and, for many of them, terrible upper body strength.
It soon became clear that these guys’ chosen sport and its associated training was leading them towards long term problems unless we intervened.
So, what’s the best training protocol for a triathlete?

Trials of the Triathlete - 3 Essentials of the Triathlete Training Protocol

1 It’s the program that develops their entire posterior chain, in particular the glutes, hamstrings, mid and lower back.
It’s the program that develops both strength and endurance through the core.
3 It’s the program that counters the ravages of hour upon hour hunched over the handlebars, pounding the pavements, and lapping the pool.
In short, the time spent in the gym has to balance the time spent performing the sport, in doing so, we allow the body to become increasingly more efficient and resilient, allowing the athlete to push further and faster.
For the strength aspects of training, I’ve found two drills to be invaluable: the Bulgarian Split Squat and the Inverted Row.
The Split Squat is a single leg exercise that develops phenomenal leg power, done with a relatively long stance, Split Squats hit the hamstrings and glutes hard.
As a triathlete puts power down through one leg at a time, they need legs that are stable and strong; unilateral lower body training is the key to this. Emphasising the glutes and hamstrings will stabilize the knee, allowing the athlete to safely and efficiently put power through the pedals during the cycle and keep the strides strong and fluid during the running portion.
The inverted row helps to reset and stabilize the shoulders. This will improve the ability to power through the water and also help maintain posture during the cycling and running sections of a race. Good posture means the chest is kept open, allowing for larger breaths.
Big Breaths = More Oxygen = Less Fatigue
For everything else there’s the kettlebell. It is true, the kettlebell gets far more praise then it deserves, but in the case of the triathlete (for most endurance athletes in fact), it has been a genuine god send.
As already mentioned, in most traithletes the glutes, hamstrings, lower and middle back are generally underdeveloped or have become weakened by poor posture. Core strength and endurance also need development.
Can you think of an exercise that hits all of the above?
It’s the simplest and most quintessential of all kettlebell lifts, the Swing. Specifically, the 1-Handed Swing.
These three exercises form the backbone of our triathlete’s gym training. The weights are kept heavy and the reps are kept relatively low for the most part (they get more than enough endurance work during their sports specific preparation (SSP). The exception being the Swing which will be used over a wide variety of reps with various weights which helps develop the middle ground between low rep strength work and the endurance needed during the event.
In general, we keep the workouts relatively short and full-body in nature. Triathlon training is a lifestyle; most will already be training twice a day before adding in gym work. With the training mentality and an already full schedule, it is easy to tip them over into that dreaded state known as “overtraining.” To the right you’ll find a sample training program:
The athlete would alternate between Workout A and Workout B, training on nonconsecutive days.Bulgarian Split Squats by Dave Hedges
Avoid training to failure, you don’t want to adversely affect your other training, but ensure that each week either the reps or the weight is increased. During the third group of exercises, the athlete should attempt to get maximum repetitions within the time period, the weights used for this portion should be kept relatively light to promote endurance.

Of course, this is merely a sample program; each athlete will have differing needs. Some benefit from more strength work, while others need higher reps. Some have injuries they need to work around, commonly in the shoulders and knees.

Knee injuries are eased by stretching the quads and hip flexors in general, unless of course there are deeper issues. Tighter athletes are put on a more in-depth mobility routine to get the hips loose.

Shoulders may respond well to the band work performed during the warm up and the use of the inverted row performed on the rings. Others may need more in depth work including stretching and light Indian Club exercises.

Time spent in the gym is vital and often overlooked for endurance athletes, not in the least because their sports training is so time consuming; but with a little planning and two or three sessions per week, each lasting no more than 45 minutes including warm up, tirathletes can and will do wonders for their performance and longevity.

Trials of the Triathlete: Warm UpInverted Row by Dave Hedges

A: Jogging / Skipping (Various steps) - 1 x 3-5 min
B: 
Arm Circles - 1 x 15-20 each way
C: 
Hip Circles - 1 x 15-20 each way
D: 
Walking Hip Stretch - 1 x 10 steps fwd
E: 
Walking Hip Stretch - 1 x 10 steps backward
F: 
Band Pull Apart - 1 x 15-20
G: 
Behind Head Band Pull Downs - 1 x 15-20
H: 
Inchworm - 1 x 10
I: 
Hip Bridge - 1 x 20 (2 sec hold)

Trials of the Triathlete: Workout A

A1: Bulgarian Split Squat Left - 5 x 4-6
A2: 
Bulgarian Split Squat Right - 5 x 4-6
B1: 
Clean & Press - 3 x 8-12
B2: 
Inverted Row - 3 x 8-12 (Weighted)
C1: 
1-Handed Swing Left - 30 sec
C2:
 1 Handed Swing Right - 30 sec
C3: 
Hindu Push Up - 30 sec
       For ‘C’ perform one exercise after another for12–15min
D: Stretch Quads, Hip Flexors, and Chest

Trials of the Triathlete: Workout B

A1: Double Kettlebell Front Squat - 5 x 6-8
A2: Double Kettlebell Swing - 5 x 6-8
B: Turkish Get Up - 1 x 10 (Alt sides each rep)
C1: Inverted Row (Bodyweight only) - 30 sec
C2: Mountain Climbers - 30 sec
C3: 2-Handed Swing - 30 sec
       For ‘C’ perform one exercise after another for12–15min
D: Stretch Quads, Hip Flexors, and Chest

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Mythbusters Never Bring a Knife to a Gun Fight



Mythbusters Season 10 Episode 11

Thursday, August 30, 2012

GSI Outdoor Ultralight Salt & Pepper Shaker


Keep Your Spices Fresh with the GSI Outdoor Ultralight Salt & Pepper Shaker

by BRYAN BLACK on AUGUST 28, 2012
Post image for Keep Your Spices Fresh with the GSI Outdoor Ultralight Salt & Pepper Shaker
While a departure from the normal gear reviews around here at ITS, I wanted to take the time to highlight what’s become one of my favorite things to take backpacking or camping, the GSI Outdoor Ultralight Salt & Pepper Shaker.
I’m never without some seasoning and the GSI Shaker is a perfect lightweight option for carrying enough for a multi-day trip. Made from a clear and thick copolyester resin body, it can take a drop from waist high without question. The lid will also keep the shaker semi-waterproof and I say semi-waterproof because there’s no true gasket system on the lid for complete waterproofing.

GSI Outdoor Ultralight Salt & Pepper Shaker

I tested the waterproofness of the GSI Shaker by dunking it in water and it works as advertised, I just hesitate to call it fully waterproof. One thing you may notice from the photos below is that I’m a fan of putting a few grains of rice in with the salt, it’s an old trick to prevent clumping by giving the salt something to agitate with when you shake it. Some say that the rice grains absorb the moisture, which prevents clumping, but I disagree with that. The rice isn’t going to prevent moisture in the salt, but it will allow you to use the salt when and if it develops.
GSI Outdoor Ultralight Shaker 02
This reminds me of an episode of Big Bang Theory (the only show I watch on TV) where Penny was starting her own business making Penny Blossoms, a type of barrette that used glitter in the production process. During the analysis of her workflow by the guys, Sheldon mentioned she was having a problem with moisture-induced glitter clump. Howard then chimed in with “Oh, I’ve seen this before… It’s a common stripper problem… They dance, they sweat, they clump.” Leonard’s suggestion was to use a desiccant like calcium sulfate. Ok, enough of my tangent, back to the review!
On the bottom of the GSI Shaker, you’ll find a removable orange bottom which hides a filler cap. The main cap has holes on one half and a sealed surface on the other, this is to enable you to turn the cap to shake from whichever of the two columns you’d like. The filler cap has a half-moon opening to easily fill one side at a time.
GSI Outdoor Ultralight Shaker 03
The complete shaker weighs in at just 1 oz. filled and .9 oz. if you ditch the bottom orange cap and filler cap. I usually carry it in this configuration. One thing I have found is that if I screw down the lid too tightly, the shaker cap comes off with the lid when I unscrew it and I have to wind up knocking it against a hard surface to jar it loose. Just something to keep in mind.
I picked up a shaker for about $5 at REI, but I also found them here on Amazon for $8 with free shipping. If you’re in the market for a lightweight way to carry some salt & pepper, look no further than the GSI Outdoor Ultralight Salt & Pepper Shaker!

A nurse body slammed twice by LAPD



LOS ANGELES, CA -- A nurse was pulled over for talking on her phone while driving ( that's a crime?? ). She said something to officers that caused them to rip her from her vehicle and slam her to the concrete twice. The officers were filmed giving each other a "fist bump" afterward. See the video from the news 

See the video from the news channel covering the story, training to fight while being handcuffed is a must to have some experience with, as the even if these police officers crossed the line of what they can do, a criminal would not care about what the consequence of his actions are, that most likely will be to transport you to a more suitable place to torture or kill you.

http://landing.newsinc.com/shared/video.html?freewheel=90051&sitesection=nydailynews&VID=23790488


Introducing the SERECord Bracelet Kit: Paracord with Kevlar Strands

Introducing the SERECord Bracelet Kit: Paracord with Kevlar Strands


Introducing the SERECord Bracelet Kit: Paracord with Kevlar Strands

by THE ITS CREW on AUGUST 10, 2012
We’re proud to introduce the SERECord Bracelet Kit from ITS Tactical today, which includes a 10 ft. length of SERECord and a small contoured side-release buckle (National Molding Weinerlock), enabling you to create one of the most bombproof Paracord Bracelets around.
SERECord Bracelet Kit 01SERECord Bracelet Kit 03
Featuring a stronger outer sheath than normal Paracord, SERECord packs three separate strands of 135 lb. test bonded-Kevlar into every length. Unlike unbonded Kevlar, these strands won’t unravel or present elongation issues.
The Kevlar strands are inherently flame resistant, highly chemical resistant and can be removed for use in everything from snares to escaping illegal restraint from zip ties.
SERECord Bracelet Kit 04SERECord Bracelet Kit 06
Our insert card that comes with each bracelet kit features QR codes on the back, linking you directly to our step-by-step tutorials to create either a standard Paracord Bracelet or a Quick Release Paracord Bracelet.
Made in the USA and available in OD Green, Coyote Brown and Black in the ITS Store today!

Wednesday, August 29, 2012

Olympic Wrestling Limp Arm with Mark Schultz




Another awesome video from Damage Control MMA, with Olympic Gold Medalist and UFC Veteran Mark Schultz demonstrates the finer points of the Arm Drag that resulted in one of Wrestling's most brutal Double Wrist Lock in recorded history.

Bruce Lee by Dan Inosanto RARE




Very rare cut from documentary "Way of the Warrior - Kung Fu, the Hard Way"-Bruce Lee by Dan Inosanto, from early eighties. Guro Dan talk about wing chun influence on Master Bruce Lee,s Jeet Kune Do and he explane energy and trapping. Guro Dan said that JKD is 50% wing chun and other 50% other styles.Very rare cut from documentary "Way of the Warrior - Kung Fu, the Hard Way"-Bruce Lee by Dan Inosanto, from early eighties. Guro Dan talk about wing chun influence on Master Bruce Lee,s Jeet Kune Do and he explane energy and trapping. Guro Dan said that JKD is 50% wing chun and other 50% other styles.

Game of Thrones The Artisans - Buster Reeves (HBO)




A nice video from the KFM Corporation LTD, they have the best looking videos on youtube and it’s the best martial art for movies as traditional martial arts tends to look staged, all the new Chinese movies are beautiful to watch but I am damn tired of seeing people flying like superman.

KFM success relies on the connection to the Hollywood movie industry and that their style looks simple, effective and brutal.

Tuesday, August 28, 2012

Ric Meyers on the art of Kung Fu movies




The Fight Nerd caught up with Kung Fu film historian and author, Ric Meyers, at the Great Allentown Comic Con, and discussed his book "Films of Fury", as well as some of his favorite movies and martial artists, and hsi deep thoughts on the style of Kung Fu itself. You can also enjoy me being awkwardly shoved by Ric at around 1:20. Not the first time it happened, probably not the last either. It's good to be The Fight Nerd!

Rolled Up Extra technique with Fabio Clemente




Kimura from sidemount when the opponent grabs his belt or other parts of his gi.

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Braulio Estima - Sneaky Triangle Setup - BJJ Weekly #115




This week, Braulio Estima continues his sweep series from guard. Braulio has an answer for every defense and this week he goes for the kill. Braulio con not achieve the grip he used in the past two weeks so he opts for the cross grip. With the same motion he opens up his opponent and shoots a nice triangle submission. This move works very well, enjoy!

Jimmy Pedro - Judo for Jiu Jitsu - Fireman's Carry - BJJ Weekly #115




Many of you saw Jimmy Pedro coaching his athletes at this years Summer Olympics. Jimmy is the real deal and from the feet he is one of the best in the world. Jimmy shows us a firemen's carry this week and demonstrates it both Judo style and also with a little less impact for us BJJ guys. Practice it and make it your own.

Monday, August 27, 2012

Cheap home alarm security system.



While waiting for the police to come, this is an excellent solution, forget about help from others, the bystander effect and peoples fear to be involved helping others will prevent anyone to help you. But being annoyed by loud noise will make everyone curious and will do anything to see what it is and how to stop it.



Sunday, August 26, 2012

Judo Sidemount for BJJ




Mike Lee and Stephan Kesting talk about the Judo inspired tweaks for sidemount (Yoko Shio Gatame) to pin a big opponent. Filmed during a seminar in downtown Vancouver

How to adapt Judo for BJJ




Mike Lee and Stephan Kesting  talk about how to adapt Judo for BJJ, including how to maneuver inside the guard, and how to throw someone who is bending over at the waist and stiff-arming you

Saturday, August 25, 2012

Survival Kit - Maxpedition Fatty pt.#1




Wow this guy has prepared one of the most extensive Survival Kits, small but full of anything you need, it’s amazing how much he can store in such a small space.

.

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Thursday, August 23, 2012

Judo Turtle Attacks for BJJ




Mike Lee and Stephan Kesting teach attacks from, and against, the turtle position at a seminar in downtown Vancouver.

Training for Football





Football Strength & Conditioning: Bridging the Gap Between the Weight Room & the Field by Matt Wichlinski
Football players, ruggers, and all other contact sport athletes need to be big, strong, fast, mobile, agile, and be covered in a suit of muscled up body armor to protect them from the other twenty maniacs running around knocking each other over. To have a successful team, most of the players need to have these attributes. Simply having one or two studs on the team with outstanding numbers can score you a few big plays, but will never win you a championship. When training in a team environment, we can’t put our focus on what works for some guys some of the time. We need to put our focus into what works best for most people most of the time. Also, several factors need to be considered when training in a group environment, and the strength coaches job of managing the madness is trifold. The coach needs to manage his limited time with the athletes, the available space he has to train, and of course, the personnel he has to work with. How to accomplish this is dependent upon the philosophy of the organization.
The strength coach must also realize the needs of the players. These needs are obvious in most cases for any chosen sport. But needs for the individual are less obvious due to injuries, weaknesses, and imbalances. Personalizing an individual’s needs usually take a back seat in group training programs, as it becomes nearly impossible to monitor 75 different programs within a single group of athletes. Through time and experience, the coach will learn what special attention certain athletes will need depending on their positional requirements and personal issues.Matt Wichlinski Football Athlete
Football is not a healthy man’s game and we don’t play it for fitness. We are the modern day gladiators of team sport. Outside of martial arts, no other sport gets celebrated for hitting another man so hard that bodily fluids get excreted from multiple orifices while simultaneously collapsing a lung, breaking a bone, or debilitating another human being in any other way.
There are not many anatomical positions foreign to an average football player by the middle of a season. These guys get pushed, shoved, knocked down, kicked, punched, gorged, trampled, bulldozed, Russian sickled, Jimmy Supafly Snooka’d, banana hammocked and double-fish-hook-camel-clutched hundreds of times throughout the season. These guys know pain, trauma, agony and suffering, torn bones and broken ligaments. With the exception of the kicker, these guys live in pain for months on end.
Therefore, training for general fitness is not the best way to train for football. Footballers need some specialization. I am not advocating to mimic the exact movements they make on the field in the weight room, I am just saying that there are certain attributes that football players need and don’t need. Specifically, they need to be very strong. They do not, however, need to be able to jog a mile with poor mechanics. Jogging has no place in football. They need repetitive short bursts of speed and power, a suit of heavily muscled body armor to help protect them from injury. They need adequate flexibility to handle being contorted into unexpected awkward positions and not get traumatized. Not only do they need to deliver punishment, but they need to learn how to take it as well, learning how to avoid and absorb impact is crucial to longevity in this sport. And arguably the most importantly, the mental toughness to keep pushing forward when you’re in pain and everybody wants to quit.
Basic strength is the foundation for all other physical elements of your training. If you are not strong, then your potential for speed development will be limited, as well as your ability to repeatedly perform a task with any level of intensity. The barbell in my opinion is the single best tool for getting an athlete stronger in the shortest amount of time. However, there is not always a parallel carryover to weight room strength and performance on the field. The only way to increase your skill is to play your sport. Fortunately, there are other types of training you can do to ensure there is a positive transfer from the weight room to the field. To bridge the gap between weight room strength and game time performance, I like to use unconventional and odd object training. Proper barbell training is widely known to get athletes very strong, that is undeniable. But most traditional barbell exercises work the body in only a single plain of motion. You can obviously make adjustments and use a barbell for truly unlimited movement patterns. But due to spatial and safety concerns, these types of exercises and training modalities are better suited when paired with the appropriate
tools. Its kind of like hammering a nail with a pair of vise grips. You can hammer it all you want, but there is a better tool for the job.
Matt Wichlinski ring training for football.
Let’s look at some of the basic exercises used in traditional football training, the power clean, deadlift, bench press and squat. While these are all classic movements that will get you strong, we are concerned with getting maximal transference to the field. There seems to be a polarized belief in many coaches programs that their teams training needs to be this way or that way, and differing from the predetermined system may not be welcomed. Fortunately, more coaches are starting to see the light and are beginning to incorporate unconventional training outside of the weight room. Every tool has its pros and cons. While a barbell is the best tool for microloading, it lacks organic movement by nature. In no other time in your life will you be lifting a perfectly balanced barbell outside of the weight room. But we have the option to utilize different tools to create a different stimulus, thus forcing the athlete to move in different planes of motion and forging a more complete athlete.
A power clean is a great exercise and I recommend it go into most football programs, but if the athlete performs it incorrectly it is not a great exercise any longer. Also, the barbell generally moves straight up and down for the most part. Some good options to supplement a barbell power clean would be sandbag lifts like cleans, shoulders and throws, where you would basically rip the bag from the ground to your chest, your shoulders or even throw it right over your head. You also have the added option to use rotational lifting with sandbags as well, which isn’t quite as effective or safe with a barbell. You would simply place the bag by your side and you have the option to lift with a traditional stance or a split stance. We also have tire flips that encourage you to move your feet as you run through the movement. With a traditional power clean, you lift the bar off the floor and explode through your hips, shift your feet out slightly as you receive the weight at your shoulders. You essentially move straight up and down. With rotational cleans and tire flipping, you add side to side and front to back movement under load, as well as up and down. I’m not saying you should take barbell training out of the program, it is great if it is being performed properly, just consider supplementing additional movements to enhance athleticism and bridge the gap. Walking sandbag or kettlebell halfmoons are a great example of a supplemental exercise that can exhibit power, mobility and agility in multiple planes and ranges of motion. I like to look at my supplemental exercises as my training’s salt and pepper, it does not replace my meat and potatoes, it just makes them a little better. If you skipped your meat and potatoes and only ate spices, you’d have a pretty shitty meal that would get you smoked on the field. Adding spice to your training keeps the athletes excited and always recruiting new muscles synergistically by incorporating new movement patterns. Also, in my opinion, single and double kettlebell snatches, cleans, swings and power jumps are easier to teach, and help the athlete perform full body explosive movements with a faster learning curve.
Deadlifts are another phenomenal exercise, probably the best, at getting people stronger and more muscular all over their entire body. The only problem with it is that the only time we lift something perfectly balanced with perfect form is when it’s on a perfectly loaded barbell and put right against our perfectly aligned shins. Well, if we have been doing any kind of deadlifting or cleaning for a while, our shins are nowhere near perfect. Certain deadlift variations either before or after the main lift is beneficial. One arm straddle deadlifts, suitcase deadlifts and one arm farmers carries all help to stabilize and strengthen the trunk muscles which are necessary for all athletes and life in general. Also, heavy stone, keg and log lifting is a great tool to get someone stronger with less than optimal body positioning. As I stated earlier, athletes get forced into awkward positions all the time while placed under pressure. If you never train outside of perfect conditions, your likelihood of injury will rise as soon as your demanded to move with force in an awkward position. You can call it unsafe or imperfect training if you want, but lifting, carrying, and throwing uneven and oddly shaped instruments will create a more balanced and safer athlete by preparing them for the rigors of the job.
Bench pressing is a staple in all football programs, and the curse of getting more reps at more weight, regardless of technique and careless of safety, is a problem for most programs. While the bench press is a wonderful upper body strength builder, many athletes lack the ability or knowledge to get the most out of the exercise by creating peak tension in the body during the lift. Also, your hands are locked into one position during the entire exercise, but on the field every athletes hands are methodically fluttering like bumblebee wings while pushing, pulling, punching and grabbing every pesky offender in the area. A fantastic supplement to the bench press is any type of bodyweight pressing work performed with some type of suspension trainer or rings, preferable with a mechanically disadvantaged leverage position. What I mean by leverage disadvantage is pushing from a position as far as possible from your center of mass. Performing a pushup with straight arms is a good example. It may not exactly be a pushup, but if you can manage to push your body in a range of motion without bending your elbows, you will be increasing core tension in your body, strengthening your tendons and other connective tissue, and strengthening more overall musculature throughout the body by actively recruiting more muscles simultaneously and synergistically. A poorly performed bench press can almost isolate the chest (and arms), but nothing performed on the field will isolate your chest. You’ll be forced to use your whole body during action or get beat by your opponent. Even if you do not or can not yet perform straight arm work, just performing basic push ups with the instability of the suspension system, by having your hands move freely through space and not be fixed on a barbell, can provide you tremendous strength gains and kinetic awareness, which is beneficial for all athletes. One arm and two arm pressing and pulling such as kettlebell presses and rows, jerks and pullups from various grips and angles are essential to develop a well rounded upper body, keeping those shoulders healthy for the duration of the season.
Last exercise for this article, but certainly not least, is the squat. Oh baby, the amazing squat, they make me so happy to see performed correctly, yet so many young athletes sacrifice form at the expense of a perceived greater max. Adding more weight to an improper movement is going to lead to problems. We all know it, but we do it anyway. Stop doing it now. OK, assuming squat technique is good, I believe that having the ability to perform a deep squat while keeping your feet flat, knees out and tracking the toes, hips back and low, back flat, chest up and shoulders back while under a heavy load will be the single best thing you can do for your athleticism, and thus, become a better football player. The amount of full body tension and mobility a heavy squat produces is unparalleled in barbell training. While its a known fact that squatting cures obesity, rickets, polio, cancer, diabetes, stupidity, AIDS, bone marrow disease, wild snake bites, hairy palms and tuberculosis, it is also believed by many professionals to have the ability to rid the planet of all weaknesses including homoinfectus vaginitis. Now that I have provided scientific jargon to conclusively prove that squatting is awesome, lets look at some variations to balance your strength and transfer that to the field.
Matt Wichlinski heavy barbell squats for football training.
Sandbag bearhug squats might be the best beginner exercise to load the hips and legs in the safest and quickest way possible with minimal equipment. Goblet squats are a phenomenal hip mobility and core exercise, but the amount of weight being used will be limited by the athletes ability to get it into position. That same reason makes the goblet squat great for fitness, yet less than ideal for maximal strength development, but still a very good supplemental exercise before or after heavy training. Back squats, front squats, Zercher squats and overhead squats all using bands, chains or a box, in any combination, will elicit tremendous strength, speed and athleticism. Another good substitute would be a trap bar deadlift, considering the position of the body while pulling the weight from the ground, your thighs will get a tremendous workout without placing a barbell on the back. Lunges, step ups and other single squat variations are also great for balance, stability and eliminating many unilateral strength deficits. My personal favorite supplementary squat exercise would be truck and prowler pushes, very heavy sled drags and pulls in all directions, and hill sprints. It is as natural and primal as it gets, it is just so happens to be very hard to do wrong. Its what I like to call “dummy proof exercise.” Little has to be coached in a sled drag, just move the thing from here to there and good things happen.
Finding the balance of all attributes that equate to becoming the most dominant athlete one can be has long been studied and will continue to be tested. But, the fact of the matter is, all the best training knowledge in the world can be wasted if the athlete does not have the heart and desire to be the best they can be. No tool, device or training system can replace hard work and tenacious effort. The system is going to be reliant on the available time, space and personnel. The athlete has little control over these factors. What the athlete has total control over is their own personal goals and desire. The dedication and commitment the athlete puts forth can not be fabricated, it must come from true passion, he must have the heart of a warrior to push through obstacles and failure again and again until success is finally achieved. What determines success is up to the individual. When the athlete is mentally ready to begin the journey, and the coach provides an adequate training environment, only then can the athlete reach their full potential. Nothing, and I mean nothing, is more valuable than a person with a dream, clear goals and insane work ethic to move them towards that goal. There is no perfect program for everyone, sets and reps schemes are always changing and exercise selection is always rotating, but the following workouts provide an example of the style of training I would expect from a football player.

Football Strength & Conditioning Day 1:

A: Barbell Hang Power Snatch - 5 x 2
B: Sandbag Snatch Throw - 5 x 2
C: 1-Arm Kettlebell Snatch - 4 x 5 each side
D: Front Squat - 4 x 3
E1: Sandbag/Kettlebell Lunging Half Moon - 4 x 5 each side
E2: Broad Jump - 4 x 3-5
F: Burpees - 5 x 5 (No rest b/t sets)
G: Sled Drag - 5 x 40 meters (Any direction. Rest 45 sec)

Football Strength & Conditioning Day 2:

A: Shoulder Prehab - 1 x 5-10 min
B: BB Jerk, Double KB Jerk or Handstand Push Ups - 5 x 3
C: Sandbag Push Throw - 5 x 3
D1: 1-Arm KB Push Press - 3 x 6/6
D2: Weighted Pull Up - 3 x 6
E1: Bench Press Variation - 1 x 6-5-4-3-2-2
E2: Row Variation - 6 x 6-8
F: Undulating Rope Waves - 10 x 10 sec work/30 sec rest

Football Strength & Conditioning Day 3:

A: Clean & Jerk - Work up to a heavy single
B: Box Squat - Work up to a heavy double, using bands or chains if possible
C1: Tire Flip, Heavy Stone, Sandbag, Keg, or Log Lift - 5 x 3
C2: Sprint - 5x20 meters
D1: Double KB Squat Press - 5 x 5
D2: Double KB Swing - 5 x 5
E: Truck or Sled Push/Pull - 6-10 seconds work/35-45 sec rest x 10 min 


Contributor Information:

Matt Wichlinski, TSS AthleticsMatt Wichlinski is the head trainer and owner of The Strength Shop in Virginia Beach. The Strength Shop is a place of athletic coaching geared towards dominating your chosen sport located in Virginia Beach, VA. We teach athletic, functional  movements, sports specific conditioning, general fitness, plyometrics, kettlebell training, Olympic weightlifting, medicine ball and dumbbell training, power-lifting, gymnastics, rowing, running and jumping rope. Our students include athletes of all ages in various sports, fitness enthusiasts of all levels, and military from various fields. Find out more at www.TSSAthletics.com