MAXCONDITIONby Jamie Hale

Copyright ©2004 Jamie HaleAll rights reserved. No part of this publication may be reproduced or transmitted in any form orby any means, electronic or mechanical, including photocopy, e-mail, file sharing, recording orany information stroage and retrieval system, with out permission in writing from the publisher,except for brief quotes used in reviews after e-mail notice to info@liquidms.com. Requests for per-mission to make copies of any part of the work should be e-mailed to info@liquidms.com.

Published by:Liquid Marketing & Sales, LLC

ISBN: 0-9758907-0-0

Produced in the United States of America.

Photos courtesy of Tim Osborne & Lisa Jones

DISCLAIMERThis book including all activities and exercises is intended for informational purposes only andmany of the movements may be too advanced, dangerous or demanding for some people.Readers should consult a doctor before participating in any exercise described in this book or inany exercise or strength training program. The author and publisher of MaxCondition are notresponsible in any manner whatsoever for any injuries resulting from the information provided inthis book.

Table of Contents

Dedication/Thanks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .iv

Foreword by John Davies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .v

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

Chapter 1: Education of a Sports Conditioning Coach . . . . . . . . . . . . . . . . . . . . .1

Chapter 2: Sports Skill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

Chapter 3: Range of Motion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

Chapter 4: Speed . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

Chapter 5: Agility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28

Chapter 6: Quickness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54

Chapter 7: Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59

Chapter 8: Work Capacity/Endurance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .99

Chapter 9: Program Design . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .111

About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .118

References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120

DedicationThis book is dedicated to my son Reece.

I hope this book makes him proud of his old dad.I hope that someday he will pass this work along to his kids.

Many thanks to:Tim OsbourneOdis MereditJohn Davies

and Paul Smithfor their support and promotion of Jamie Hale.

iv

FOREWORDby John Davies

The Strength and Conditioning community is in a peculiar state of flux at present. Opinions wildly differon methods of preparation and in many, if not in most instances, deeply woven is an agenda of marketinga related product or cure. The development of a great athlete has been superseded with the creation of thetesting-day warrior, an easily sellable vehicle to the public, regardless of the means or the character built.Equally so, for every “scientific” opinion there is another opinion that refutes it and discredits theapproach. While debate should be encouraged and is healthy for the profession the hidden agendas oftenmask the real truth to the young athlete or coach.

As you look out into the health and exercise community, you find a vast void between the reality of thepublic's needs and what is being purported as the “magical” solution. Every street corner newsstand, everyad, every cyber-guru busks their cure but with little change to the problem. Akin to an animal devouringitself, our nation is dying of obesity-related issues and much of the blame lays firmly on the shoulders ofthe exercise and health industry which ignores the cure but has many wares to sell. The fitness scene hasbecome tatted-up with lies and half-truths merely to sell one more item, one more good. And so, while thisnear-toxic waste continues to be expelled, the truth, the sheer truth on how to attain your performanceand health goals is ignored.

Once, members of the “iron game” were leaders of health and fitness. Great men and women not onlypossessed the knowledge to improve performance and health but more importantly were ambassadors ofthe pursuit. Sadly, with the great fitness revolution the industry isn't quite the same and that type of indi-vidual has become a rare jewel.

It was a few years ago that I first came into contact with Jamie Hale. His greatest gift wasn’t simply of thevast wealth of knowledge he possessed to the dedication to his craft but his earnest desire it to share itwith others and help them grow. After reading MaxCondition, I considered the many reasons why I foundthe book so extraordinary. The information is a solid pathway to both educate and lead the reader towardstheir goals but still there is more, more between the lines. Because amongst the decay and ruins of theexercise community’s abandonment of the public’s needs there lay a bigger story within this book that willgo untold. I gave it a great deal of thought, considered it first for its tremendous content, its unbiasedtruth, its factual information but in the end I also realized it to be a testament to the author.

It goes back to a “little something” that long ago was once the fabric of which our society was built upon.The reason why those in the iron game helped others selflessly with good faith. It goes back to a timewhen the line between right and wrong was not one of complex decision making but founded simply uponone’s dedication in there life. Life was lived with passion and dedication was firmly laid upon decisionmade upon your honor—which is why this book is so true to its core and such a rare commodity today.Jamie Hale is a man of great honor and MaxCondition is extraordinary body of work.

iv

MaxConditionBy Jamie Hale

IntroductionThe purpose of this book is to help athletes, coaches, or anyone interestedin fitness and sport to maximize performance. When speaking of maximumathletic performance, numerous issues need to be discussed. There is moreto sports conditioning than heavy numbers and 40-yard dash times. The fullspectrum of fitness includes numerous motor qualities such as dynamicrange of motion, static range of motion, speed, agility, quickness, bodyawareness, absolute strength, speed strength and work capacity. These quali-ties form the foundation for the complete athlete. It is important to identi-fy the specific motor qualities required to succeed in sports. The importanceof the above qualities varies among different sports.

In MaxCondition Training, a variety of tools are used in the quest for com-plete athletic development. This book is packed full of exercises and drillsthat will help any athlete or fitness enthusiast enhance performance. The uti-lization of these movements will vary accordingly. Many of the exercises per-formed in the following chapters are creations of my own as well as a largecompilation of movements I borrowed from John Davies of RenegadeTraining and other successful coaches I have worked and consulted with.MaxCondition Training addresses the full spectrum of athletic developmentas well as individual weaknesses.

MaxCondition is for athletes, coaches and general fitness enthusiasts.Contrary to popular belief, being fit means more than looking good. Manypeople look the part but few can play the part. Functional fitness is impor-tant for everyone as it enhances our abilities to perform everyday activitiesmore effectively.

The public, in its quest for fitness and sports enhancement, has been leddown a deceitful trail by the mass media and “fitness” industry. This bookwill present a number of statements and movements that are contrary topopular media hype. The information provided in MaxCondition was gath-ered through massive amounts of scientific research as well as in-the-trench-es practical knowledge. These are straightforward facts and real-world appli-cations. Let the journey begin.

[MAX CONDITION] 1

MAXCONDITION

Chapter 1Education of a Sports Conditioning Coach

“Coach, where did you learn that exercise?” “How do you know so much?”“Where did you hear that?” These are questions that I receive on a dailybasis. Through my passionate pursuit of education, I have spent my entirelife studying and researching countless works from health and fitness’s lead-ing authorities. I have consulted and worked with coaches and athletesworldwide. From a young age I have been involved with various sportingactivities and fitness training and now have surrounded myself with success-ful people involved in the field. Anyone reading this book has the sameopportunity. This chapter details some general guidelines that will help youin your pursuit of education. This is a very complex field that requires hoursupon hours of study and experimentation if you truly want to be successful.

Exercise scienceIt is necessary to understand the basics of exercise science when developingconditioning programs. General knowledge should be attained in musclephysiology, neurology, endocrinology, kinesiology, cardio and pulmonaryawareness and anatomy. General information concerning these fields willgreatly enhance your awareness of the body’s response to training.

It is not necessary to know everything concerning the above mentioned areasbut a basic understanding will be very helpful. Keep in mind, science issometimes theoretical and does not necessarily hold true in the trainingenvironment. There are very few definites in the sports conditioning indus-try. I promote what I call practical science. This is where practical, in-the-trenches knowledge meets lab-coat science.

Practical knowledgeYou have to work in the industry and try a wide array of different techniquesand methods. If someone boasts ten degrees but has never worked in a prac-tical setting, he will have limited ability to design effective programs. It is veryhard to demonstrate a technique if you have never performed it. No amountof reading can take the place of the hands-on feel of performing a move-ment. When learning a technique you will develop personal self help tools

2 [ JAMIE HALE]

MAXC

ONDIT

ION

that assist you in perfecting the movement. This can be a valuable experiencethat you pass on to your trainees. Do not be afraid to experiment with newmovements. Weekly, I incorporate new movements into my training pro-grams. I gather a large amount of exercises from various coaches and ath-letes. The majority of these movements I discard, but occasionally I find aparticular movement I find valuable. I have also picked up many movementsfrom athletes that really had no clue of what they were doing. They thoughtthey were performing a particular exercise, but in reality, they were doing itcompletely wrong. For example, when someone intends to do a militarypress but instead performs a push press. The movement was great for a par-ticular quality they were not intending to train. Now we have just discovereda new exercise.

Don’t be embarrassed to learn and experiment with unfamiliar methods oftraining. Your goal should be to familiarize yourself with as many modes oftraining as possible. The sports conditioning coach will face a multitude ofdifferent situations and environments. You will be able to meet these chal-lenges with more confidence as your training tool chest becomes larger. Byexposing your athletes to a wide variety of movements you are better suitedto keep them interested and provide them with numerous neuromuscularpatterns. Work on developing your own unique movements and drills aswell.

Consulting with successful coaches It only makes sense to seek advice from other coaches that you admire. Iwould recommend that you study every piece of material you can get yourhands on that he or she has produced. I have consulted with some of thefield’s leading authorities and the information I’ve gained from them hasbeen instrumental in my program structure. Successful coaches have beenthrough the trials and error that come along with working in the industry.Advice from them could save you a great deal of time and help you avoidmaking the same mistakes they made. Talk to numerous coaches and findout about their methodologies and personal experiences. When speakingwith these coaches do not be afraid to question their methods. Most coach-es will respect you when you are interested in the deeper meaning of theirmethodology. Now, on occasion you will find the coach that becomes furi-ous when questioned. This usually implies he has very little understandingof the methods he uses. When a coach answers with “Because I said so,” or“That’s the way my coach did it,” I usually dispel the information they pro-

[MAX CONDITION] 3

MAXCONDITION

vided. These answers indicate lack of confidence as well of lack of under-standing of the prescribed methods. When designing programs, know whythe athlete should perform the movement in the particular manner that youadvise. Don’t be afraid to think for yourself. Successful sports conditioningcoaches are great analytical thinkers.

Books, magazines, journals, Internet I have read thousands of pieces of literature concerning the sports condition-ing field. There is no way I could estimate the number of books, magazines,journals and Internet articles I have reviewed. Currently, I spend 20-30hours per week reviewing various sources of information. There is a goodand bad side to this overwhelming amount of information available. Thegood side is that most people have very easy access to these sources. The badside is the majority of information published is flat out wrong. It is veryimportant when seeking information to consider the source. The glamorizedfitness mags, infomercials and commercial gyms are rarely accurate sourcesof information. These sources are usually influenced by financial gain only.They have no knowledge of training principles and quite frankly couldn’tcare less. They are fueled by the public’s want and need for everything to befast and simple. Guess what? Sports conditioning is anything but fast andeasy.

Research the sources you refer to. Look for information concerning theirestablishment and their accomplishments in the industry. Look for endorse-ments from other professionals you admire.

There is a considerable amount of work that goes into educating the sportsconditioning coach. By following the guidelines I have mentioned your edu-cational pathway can be an adventuress journey. Being disciplined andpatient is necessary to succeed in this field. On a final note, I urge you todevelop your own thoughts and always question the status quo.

4 [ JAMIE HALE]

MAXC

ONDIT

ION

Chapter 2 Sports Skill

Preparing for sports is comprised of two distinct conditions: training andpractice. Too many coaches interpret training and practice to mean the samething, which is counterproductive for the athlete. This is not the best sce-nario for optimal results.

Training refers to the process of enhancing the athlete’s physical and mentalcondition. Practice refers to the process of perfecting the technical skills thatare involved with the particular sport. The sports conditioning coach shouldhandle the training while the skills coach handles the practice. If time andresources are an issue it might be necessary to place the two together. If thisis the case, practice precedes training.

Technical skill training is impossible without a sufficient level of physicalabilities. Teaching sports skill is the method of teaching and perfecting thetechniques involved with performing the specific neuromuscular movementsutilized in the competition or sporting event. Technical training focuses onmastering the techniques involved in a particular sport. The biomechanicalcharacteristics of technique change as the athlete’s motor abilities change.The same movement performed by an athlete at various stages of his careerwill vary in its external as well as internal characteristics.

Mastered movement appears smooth, coordinated and addresses economyof movement. Effective technique is a synchronization of movements thatapply proper force and direction of movement at a precise time. Proper alter-ation of muscular tension and relaxation has strong influence on technicalproficiency. Predicting the effects that your own movements will produce arecrucial to sport skill. Accurate anticipation of your opponent’s movementshas a big influence on technical success.

Developing Technical SkillsThe ability to learn new skills depends on the athlete’s current physical abil-ities. Some techniques cannot be performed precisely without a certain levelof strength, power, quickness, etc.

[MAX CONDITION] 5

MAXCONDITION

The first step in learning a new technique is seeing it. Next, the athlete learnsto feel the technique as body awareness plays a huge roll in this ability. Visualimages also can assist with skill acquisition. A variety of exercises in a pro-gressive manner are chosen to develop the technique. In some sports, thetechniques are so difficult exercises are used that recreate only part of theentire technique. Once the athlete is comfortable with the different phasesof the movement the movement can be performed as a whole.

Stages of mastering technique

STAGE 1: The first stage of learning involves a very high excitation ofthe central nervous system. Usually muscles are over used as they aremore tense than necessary, additional movements are performed andunnecessary muscle groups are recruited in the performance of a move-ment.

STAGE 2: In the second stage precision and economy of movement areincreased. The metabolic cost of the activity is lowered. The sequence ofthe excitation and inhibition of the central nervous system are formed.

STAGE 3: In this stage automization of movements increases. The ath-lete does not have to be verbally cued concerning proper technique. Thetechnique becomes increasingly efficient. Economy of movementincreases from stage two.

STAGE 4: In the fourth stage the technique is sound. Now the tech-nique is performed under varying conditions (high fatigue, noise, unfa-miliar surroundings).

Mastery of skill is optimized by performing frequent workouts under stableconditions. When training for technique the goal is quality movement. If thetechnique is practiced incorrectly, unlearning bad habits can prove to be verydifficult. The goal of technique training is to attain proper form andengrams (movement patterns burnt into the brain) which become secondnature when performing the movement. Perfect practice makes perfect com-petition (almost or quasi—perfect is impossible). Incorrect practice leads toimperfect performance.

6 [ JAMIE HALE]

MAXC

ONDIT

ION

Chapter 3 Range of Motion

Dynamic range of motion (DROM) refers to the ability to perform dynamicmovements within a full range of a given joint. This is best developed bydynamic stretching (moving body parts in a controlled manner with gradualincreases in range and speed of movement). This type of flexibility is heavi-ly dependent on the ability to combine the relaxation of the extended mus-cles with the contraction of the moving muscles. Dynamic range of motionstretching (DROMS) also improves the elasticity of the muscles and liga-ments. Dynamic stretching is used before performing dynamic activities suchas weight training or athletic competition. The following are some benefitsthat can be expected with a proper DROMS program:

1. Increased neural firing2. Coordination3. Stability 4. Muscle lengthening 5. Heightened body awareness6. Balance 7. Improved agility and quickness

As you can see, all of these qualities are essential for athletes getting ready toperform at high levels.

Static passive stretching involves relaxing your body into a position and hold-ing it there by the weight of your body or some other external force. Thistype of stretching is performed post-workout or competition. This will helprelax the nervous system and speed recovery by flushing waste products. Theincreased synovial fluid enhances nutrient flow to the muscle and neuralexcitation is lowered.

Both dynamic and static stretching will have positive effects on performance.Adequate flexibility (your ability to move your joints through their intendedfull range of motion without a large decrease in absolute strength) is neces-sary for athletes to perform at optimal levels. It is essential for athletes tounderstand what types of flexibility is most needed for their sport. Don’t for-get that the manner in which an athlete performs should also be taken into

[MAX CONDITION] 7

MAXCONDITION

consideration when developing a flexibility program. If you are a fighter wholikes throwing high kicks or likes to pull off fancy submissions from theguard, hip mobility should be a top priority. If you box and like to throw lowThai kicks this attribute would not be as significant. As with all training pro-grams, I would recommend that you get a general understanding of thespecifics of what you need and then develop a well organized plan. On afinal note, flexibility is one of the easiest motor qualities to attain with justa little time and dedication. This means prioritizing this quality and trainingit adequately. Spending three minutes per day stretching before you workoutwill do little to enhance this important quality — be sure to allow sufficienttime before and after your workout for flexibility training.

Practical implications concerning range of motion:•No movement is possible without a certain degree of flexibility.•Excessive flexibility can result in a decrease of stabilization.•Injuries that occur during stretching are usually a result of an inappro-priate choice of stretching methods. •Full range of motion weight training is effective for increased range ofmotion.•Improper sequence of stretching methods can negatively affect per-formance.•Excessive static stretching prior to dynamic athletic events decreasesperformance.•Excessive stretching of tendons can reduce their ability to store elasticenergy.•Adequate range of motion is necessary for optimal force production.•All stretches may be dangerous if performed improperly. •As a muscle is stretched beyond its normal resting length its force ofcontraction gradually drops, reaching zero at 175% of resting length. •Extension of a tendon beyond 4% of its length causes irreversibledeformation. •Immobilization of a joint capsule for a few weeks causes chemicalchanges in the collagen fibers of the joint capsule that will restrict flexi-bility.•Ligaments stretched more than 6% of their normal lengths result intears. •In most sports, dynamic range of motion is more important than stat-ic range of motion.•Static flexibility may increase when the muscles are somewhat fatigued.

8 [ JAMIE HALE]

MAXC

ONDIT

ION

•Flexibility is specific to the speed of movement, its angle and range ofmotion.

DROMS (dynamic range of motion stretching)Exercises

Standing external rotations From a standing position hold the arms out to the side with the upper armshorizontal to the ground and a 90-degree elbow bend. Now, externally rotatethe shoulders while the upper arm remains horizontal to the ground. Repeat5-7 times. This is great for the shoulder complex.

Standing internal rotation Perform the same as the external rotation but with internal rotation. Repeat5-7 times. This stretches the shoulder complex.

Arm thrusts Holding arms to the side with arms straight begin thrusting the arms for-ward and backward. Repeat 5-7 times. This is great for stretching and warm-ing up the shoulder complex.

(See photo on next page.)

[MAX CONDITION] 9

MAXCONDITION

Arm crossWhile holding arms straight out to the side and horizontal to the groundbegin crossing them in front of the body. As the arms cross, the top and bot-tom positions will alternate with each cross. Perform 5-7 repetitions. Thisexercise provides range of motion training for the shoulders, chest and someback muscles.

Shoulder rollsWith hands on hips begin rotating the shoulders forward and backward.Perform 5-7 repetitions.

Trunk circles With hands on the hips begin moving the trunk in circular fashion. Perform

10 [ JAMIE HALE]

MAXC

ONDIT

ION

5-7 repetitions. This promotes core range of motion.

Head turned with elbow extensionHold elbows to the side of the body with the arms flexed (top position ofcurl). Next, turn head to the left while extending the right elbow. Now, turnhead to the right while extending the left elbow. Perform 5-7 repetitions.Good for the elbow complex, neck and traps.

One legged stand with internal rotation Stand on the left leg while holding the right leg in front of the body with theupper leg forming a 90-degree angle with the floor. Next, internally rotatethe right leg. After each set is complete, perform with alternate leg. Perform

[MAX CONDITION] 11

MAXCONDITION

5-7 repetitions. Movement enhances stability, balance and hip mobility.

One legged stand with external rotationThis movement is performed like the movement previously mentioned butan external rotation takes place. Movement enhances stability, balance andhip mobility.

One legged stand with abduction Stand on the left leg while abducting the right leg as it remains straight.After each set is complete, perform with alternate leg. Perform 5-7 repeti-tions. Movement stretches adductors and promotes hip mobility.

One legged stand with adductionThis movement is performed the same as the one previously mentioned butthe leg is adducted. After each set is complete, perform with alternate legs.Perform 5-7 repetitions. Movement emphasizes hip mobility and stretchesthe abductors.

One legged stand with leg extensionStand on the left leg while holding the right leg in front of the body with the

12 [ JAMIE HALE]

MAXC

ONDIT

ION

Abduction Adduction

upper leg forming a 90-degree angle to the floor. Now extend the leg. Thenflex the leg attempting to touch the heel to the butt. After each set is com-plete, perform with alternate leg. Perform 5-7 repetitions.

Ground reachesTake a big step forward with the left foot. Now, take the right hand and in abig swim stroke like motion come over and touch the ground 5-7 inches infront of the left foot. Keep the toes pointed straight ahead. Keep the backheel on the ground as this intensifies the calf stretch. This is a great stretchfor the posterior chain. It also enhances balance and coordination. Aftereach set is complete, perform with alternate lead legs.

Walking lunges with overhead arm extensionPerform walking lunges while connecting hands together with fingers andraising extended arms overhead. Movement stretches shoulder complex,forearms, hips, and promotes balance and coordination.

[MAX CONDITION] 13

MAXCONDITION

Frankenstein’sWhile standing on the right leg swing the left leg from the hip to the frontof the body. Reach with the right hand as you attempt to touch the toe ofthe left foot. Rotate the trunk to perform this movement. Perform this move-ment in a walk-like manner while rotating the swing leg. This movement pro-vides a great stretch for the posterior chain.

Davies hurdle hip mobility drillsThe following drills are movements that I picked up from John Davies. I givehim full credit for these movements. Although the techniques I use in someof the movements are slightly different, I never would have encountered theidea if it were not for Coach Davies.

Lateral movement inside leg over While moving laterally to the left, swing the left leg over the hurdle. The legremains relatively straight. Remain on the balls of the feet as you skipthrough the hurdles. The toes point straight ahead. The height of the hur-dles will vary accordingly. Use four to five hurdles. Once you reach the lasthurdle change direction of movement. You will now move to the right as theright leg swings over the hurdle.

14 [ JAMIE HALE]

MAXC

ONDIT

ION

Lateral movement outside leg overPerform the movement as you did with the inside leg over, but this time theoutside leg goes over the hurdle. If you are moving to the left the right legswings over the hurdle. If you are moving to the right the left leg swings overthe hurdle.

Lateral movement under the hurdleStand sideways to the hurdle with the left foot closest. Now step laterallybetween the first two hurdles with the left foot. Next, shoot all the weight tothe back of the feet and sit the butt back. This provides an enormous stretchto the posterior chain. Now, from a low position perform a lateral lunge tothe left as you go under the hurdle. Keep toes pointed straight ahead.Advance through all of the hurdles in the same manner. Use 4–5 hurdles toperform this drill. Reverse directions once you have gone through all of thehurdles. Now you will be moving to the right.

Front movement from the sideStand facing the hurdles. Move through the hurdles as you raise the knee toclear each hurdle. Advance throughout the hurdles on the balls of the feet

[MAX CONDITION] 15

MAXCONDITION

as you skip from hurdle to hurdle. Use 4–5 hurdles to perform the drill.Next, turn around and move through the hurdles using the opposite leg inthe same manner.

Static Stretching Exercises

The following stretches are held for 5–10 seconds and then stretched a littlefarther while held for another 5–10 seconds. Total duration of stretches is10–20 seconds. Stretches are repeated 2–4 times with minimal rest betweeneach set.

Knee lungesWhile standing on two knees in an upright position, lunge forward with theleft foot while the right knee remains on the ground. This stretch hits thequads and the hip flexors.

Supine knee to chest While lying in a supine position pull the left knee to the chest. Next, alter-nate legs as you pull the right knee to the chest while the left leg lays straighton the ground. This movement stretches the lower back and hips.

16 [ JAMIE HALE]

MAXC

ONDIT

ION

Legs in front, touch the toesSitting on the floor with the legs straight in front of you, reach for the toes.Movement emphasizes lower back and hamstring stretch.

Lying on the side with knees tuckedLying on your left hip with your knees pulled towards the chest (knees bentat a 90-degree angle), keep both shoulders on the floor. Movement empha-sizes lower back and hip stretch.

Elbow behind knee twist Sit on the ground with the legs straight in front of the body. Flex the left legand step over the right leg. The left foot is on the ground on the outside ofthe right leg. Twist to the left as the right elbow goes behind the left knee.Movement stretches the mid and lower back.

ButterflyFrom a sitting position bring feet in together and push down with elbows.

[MAX CONDITION] 17

MAXCONDITION

Movement stretches adductors.

Cat stretchLying on your stomach, pull hips through against the ground and lookupwards. Movement stretches the abdominal and hip flexor region.

Sitting on legsWhile sitting on bent legs, lean backward. This provides a great stretch forthe quadriceps and the hip flexors.

Elbow pull behind headFrom a standing position pull the elbow behind the head. After completing

18 [ JAMIE HALE]

MAXC

ONDIT

ION

each set, alternate sides. Movement stretches triceps and shoulders.

Arms behind body sitting positionFrom a sitting position with legs outstretched in front of the body, place thearms behind the body. The arms remain straight. Next, arch back and leanbackwards. Movement stretches the shoulder and elbow complex.

Chest and shoulder regionStand beside a door frame with the right side of the body closest to theframe. The feet are shoulder width apart. Extend the right arm and grab thedoor frame. Now twist to the left. Movement stretches the chest and shoul-der complex. (Photo not shown.)

[MAX CONDITION] 19

MAXCONDITION

Chapter 4 Speed

In most athletic events, athletes start from a stationary or slow moving posi-tion as they attempt to reach maximum velocity as quickly as possible. Thisis referred to as acceleration rate of change of velocity. Absolute speed refersto a point where athletes have reached their maximum rate of movement. Ingeneral, it takes 55–65 yards to reach maximum speed. This means that a40–yard dash is really a measurement of acceleration, not absolute speed.Ironically, a 40–yard dash is probably the most common measuring stick ofspeed in most athletic circles. Understanding the particulars of speed train-ing is necessary for the development of optimal speed programs.

There are three distinct phases of sprinting. The phases are as follows:

1) Drive Phase: The foot is in contact with the ground. The power comesfrom a pushing action off the ball of the foot. The goal during the drivephase is to produce maximum push off the ground.

2) Recovery Phase: The leg swings from the hip while the foot clears theground. The knee joint closes and the foot cycles through as it comescloser to the body. As the knee joint opens and the leg begins to straight-en, the foot comes closer to the ground as it prepares for the supportphase. Keep in mind the athlete does not reach for the ground but allowsthe foot to strike naturally.

3) Support Phase: The athlete’s weight is on the entire foot. The footmakes initial contact with the ground on the outside of the ball of thefoot. The point of contact varies according to speed. The greater thespeed is, the higher the contact on the foot. The heel makes brief con-tact with the ground.

Proper Sprint Mechanics

Proper sprint mechanics refers to the body’s position during sprinting.Below are some general guidelines that will assist athletes in achieving prop-er mechanics.

20 [ JAMIE HALE]

MAXC

ONDIT

ION

Arm Action: Arm action is critical in relation to sprint performance. Thearms work in concert with the legs but in an alternate pattern. When the leftarm goes forward the right leg goes forward and vice-versa. The shoulders arecompletely relaxed with the swing coming from the shoulder joint. Theshoulders stay square to the direction of the run. The swing is powerful butrelaxed. On the upswing, the hand rises to a point just in front of the chinand inside of the shoulder. The arm angle is about 90 degrees or slightly less.During the downswing, a straightening of the elbow corresponds with thelonger lever of the driving leg. When the arm swings down it will open slight-ly as it should be next to the thigh. The elbows remain close to the body.Again, it is very important not to force or tense the shoulders or arms. Armaction precedes leg action. As the arms move faster the legs move faster.

Body Lean: Body lean comes from the ground and not from the waist. Thelean is a result of displacing your center of gravity in the direction you aresprinting. Leaning by bending the waist is detrimental to proper mechanics.During the acceleration phase the body has a slight lean. At maximum veloc-ity the torso should be close to erect. Athletes need to concentrate on com-plete extension of the hip and knee joint.

Head Position: The head should be in line with the torso and the torso isin line with the legs at all times. The head remains in a static position. Donot sway the head. The jaw remains loose and relaxed. Do not bite down orclinch your teeth while sprinting.

Foot Contact: Do not run on the toes. The toes have no power or stability.Remain on the balls of the feet and push against the ground. Do not reachfor the ground. The recovery leg lands underneath the hip. If the foot landsin front of the hips, this will decelerate the athlete.

Leg Action: The foot maintains a dorsiflexed position except when the footmakes contact with the ground. The drive leg is fully extended while therecovery leg is shortened as it passes by the knee. This creates a shorter leverwhich moves faster. The recovery leg lands underneath the hips.

Maximum sprint set-upWhen sprinting for time, it is very important to maximize your setup. Insporting circles the 40–yard dash is a test that is commonly used to measure

[MAX CONDITION] 21

MAXCONDITION

an athlete’s speed. It is important to start the race as efficiently as possibleas the race is short in duration and allows little time for error.

Below I have listed a series of steps that have proven golden in enhancingathletes’ starting abilities. The following steps have been influenced by JohnDavies from his book Renegade Training for Football.

1) Place the toes on the starting line. Place your left foot a few inchesbehind your right foot.

2) Kneel down; place the right knee by the ball of the left foot or slight-ly behind the ball. The ball of the foot and the knee should be approxi-mately 6–8 inches apart. Place your right hand on the starting line,spread your fingers and arch your palm.

3) As you rise from the ground the majority of your weight will be onyour legs, with a small amount of weight on the front foot and theextended front arm. The power at the start comes from the legs, so don’tlean too far forward and place too much weight on the arm. Your left legwill be bent at 90 degrees while your right leg will be bent at 135 degrees.Your left arm will be bent at approximately a 135-degree angle. Your

22 [ JAMIE HALE]

MAXC

ONDIT

ION

elbow will be above your torso and your hand slightly higher than yourhip joint.

When coming off the line the athlete drives the front leg down and back.The sprinter stays low and shoots the left arm forward.

The above setup is used for a right-handed athlete. Left-handed athletes willperform the setup in an opposite manner with the right foot forward.

MaxCondition Speed Training

My athletes generally perform speed training 2–3 times per week. Keep inmind, this is not written in stone as all training protocols are subject tochange. I prefer to use max effort training one time per week while I pro-mote submaximal training 1–2 times per week.

Up to this point we have been primarily discussing start/acceleration andspeed/maximum velocity sprinting. Now I would like to speak briefly aboutspeed endurance training. The main goal for speed endurance training is toprevent you from slowing down late in the game, at the end of a long sprint,or after sprinting several times with minimal rest between sprints. An athletewith optimal speed endurance has a few distinct advantages in the field ofplay:

1. Repeated sprints ran at approximately the same speed with minimalrest between each; 2. Maximum speed is reached quickly; 3. Maximum velocity is held for a longer distance before slowing down.

[MAX CONDITION] 23

MAXCONDITION

It is obvious that for sports such as football, soccer, basketball and many oth-ers this quality can be beneficial.

Below I have provided some sample workouts that are used inMaxCondition Training. Keep in mind I incorporate a wide array of startingpositions in my sprint programs as this is applicable to varying positions inregards to sports.

Max effortBelow are some sample workouts that are often incorporated inMaxCondition Speed Training:

2 sets 60–yard sprints; Rest 90s–2m (from sideways start, alternatesides)2 sets 50–yard sprints; Rest 90s–2m (from a positional start)2 sets 40–yard sprints; Rest 90s–2m (from a max setup start)2 sets 30–yard sprints; Rest 90s–2m (from a backwards start)

2 sets 40–yard sprints; Rest 90s (from sideways start, alternate sides)2 sets 30–yard sprints; Rest 90s (from a backwards start)3 sets 20–yard sprints; Rest 90s (from a two-point start, opposite footforward)3 sets 10–yd sprints; Rest 90s (from a positional start)

Submaximal Effort

GearsThis drill is great for speed endurance, acceleration and developing the war-rior attitude. The drill is performed over a 60–yard distance.

0–20 yards the athlete accelerates up to 70% of max effort21–40 yards the athlete accelerates up to 80% of max effort41–60 yards the athlete decelerates

The athlete jogs around and back to the starting line. This pattern is repeat-ed for a total of three times as this makes up one set. The rest period is30–60 seconds between sets. The drill is performed for 3–5 sets.

24 [ JAMIE HALE]

MAXC

ONDIT

ION

Tempo sprintsThese sprints are ran at 60–80% of max effort.

2 sets 100 yards, 100—yard sprints; Rest 45s (from positional start)4 sets 80 yards, 80—yard sprints; Rest 30s (from positional start)2 sets 60 yards, 60–yard sprints; Rest 20s (from sideways start, alternatesides)2 sets 40 yards, 40–yard sprints; Rest 15s (from backwards start)Note: two sprints make up one set.

Sprinting Form Drills

I generally use four different sprint form drills in MaxCondition Training.These drills offer the following benefits:

1. Help establish correct neuromuscular movement patterns 2. Effective warm-up 3. Develop strength and power 4. Enhance dynamic range of motion

Arm Swing DrillStand in an erect position. Arms are bent 90 degrees. Begin swinging fromthe shoulders. Remember, shoulders remain relaxed. Hands are opened andrelaxed. On the upswing the hand should rise naturally to a point just infront of the chin and inside the shoulder. On the downswing the hand pass-es the gluteus. The drill is performed for 8 seconds per set.

Leg cycleStand on one leg as you cycle the other leg through in a sprinting manner.

[MAX CONDITION] 25

MAXCONDITION

The foot lands underneath the hip as you paw the ground and allow full hipextension. Perform 8–10 cycles per set.

Tempo skips These skips are performed with an easy to moderate pace. Emphasize goodposture and proper arm thrust. The knee lift resembles the height achievedwhen sprinting. Emphasize plantar flexion with the ground foot.

High knee skipsThis drill is performed such as the tempo skips, but the intensity level isheightened. Your legs are driven into the ground with a fast constant pace.

26 [ JAMIE HALE]

MAXC

ONDIT

ION

Sprint form drills are usually performed pre-sprint workout. The rep and setprotocol varies accordingly.

Practical implications in reference to speed training

• Improving speed is a by-product of developing numerous skills such asrange of motion, strength, power, sprint mechanics, quickness, coordina-tion and work capacity.• Efficient core strength is necessary in order to maximize speed.• The number-one determinant of maximum velocity sprinting is verti-cal ground force. This implies you must be powerful in order to maxi-mize speed.• It is necessary to have a high amount of fast-twitch muscle fibers inorder to be fast. • You must learn to relax in order to run fast.• A program implementing proper Olympic weightlifting movementshas been shown to be beneficial in regards to speed increases. • Excessive machine training and high rep weight training is detrimen-tal to speed. • In simplest terms an athlete’s top speed is Rate of Stride x StrideLength. • Hip action is one of the most critical factors in sprinting since thegreatest forces are generated around the hip joint. • The forces generated around the hip joint during sprinting are estimat-ed to be seven times as powerful as the action of planter flexing of theankle.• The quadriceps has been shown to be very active during the accelera-tion phase, but diminishes as the athlete hits top speed.

[MAX CONDITION] 27

MAXCONDITION

Chapter 5Agility

Agility: The ability to accelerate, decelerate and rapidly change directionwhile maintaining balance.

When speaking with coaches about their training programs, the first ques-tion I usually ask is, “What type of agility training do you have your athletesperform?” The usual reply is, “We run around some cones or run windsprints.” Then they will skip straight through the question and start talkingabout 40-yard-dash times and bench press numbers. What is wrong with thispicture? They are de-emphasizing a key motor quality.

Familiarize yourself with the following key terms as they form the ground-work for quality agility.

Balance: The ability to maintain your center of body mass over a base of sup-port. This is an underlying component of all movement skills. Center ofmass is the hypothetical balance point of the body which is located at 55%of height in women and approximately 57% in men. Center of mass is con-stant. Center of gravity, in a static erect position, is the same as the center ofmass. The difference in the two is the center of gravity changes with move-ment. The shift of the center of gravity away from the center of mass createsmovement.

Static balance: Maintaining balance while holding a stationary position.

Dynamic balance: Maintaining balance while moving.

Positive angles: Proper positioning of the ankles, knees and hips in relation tothe torso. This creates a positive environment for efficient movement.

Coordination: Synergistic effect of various muscle groups for the productionof a specific movement.

Every athlete I have worked with on a proper agility program has reportedenhanced movement ability while playing his or her sport. Proper agilitytraining will aid in enhancing sports performance. Some coaches will say

28 [ JAMIE HALE]

MAXC

ONDIT

ION

they get all of the agility training they need from simply playing their sport.This is not the proper way to maximize development of a motor quality. Inyour given sport, numerous motor qualities are involved at any one instant.As Zatsiorsky and Siff have often pointed out, it is impossible to maximizethe development of numerous motor qualities at the same time. Therefore,at specific times qualities are trained in quasi-isolation. Do boxers just spar?Do sprinters just sprint? No. This is the same analogy. Performing variousmovements with scheduled timing will enhance that specific motor quality.This is not a debatable issue as there are mounds of evidence supporting thebenefits of a proper agility program.

I had a combat athlete come to me about a year ago and he was a very goodstriker, but his foot movement was sub par. After a couple of months ofincorporating some agility work into his program he was like a new fighter.People that had not seen him in two months were amazed with his ability tomove in the ring. They all asked, “What has this guy been doing?” I incorpo-rated some agility ladder work in his program and his movement ability wasenhanced in a matter of weeks.

Factors that limit agility:• Lack of balance (dynamic balance)• Lack of quickness (rapid reaction and movement time in response toa given stimulus)• Lack of hip mobility• Lack of coordination • Lack of reactive strength (the ability to utilize the positive force produc-tion benefits of the stretch shortening cycle). Reactive strength orreversible strength refers to the body’s ability to store potential kineticenergy in the eccentric phase and convert it to actual kinetic energy inthe concentric phase. This action is frequent with agility training.

Agility for rehab purposes (Fitzgerald, Childs, Ridge,Ingrang)

Agility training in the treatment of knee osteoarthritis

Researchers believe that a program that implements agility training withother training modes such as stretching, endurance, strength and tradition-

[MAX CONDITION] 29

MAXCONDITION

al physical therapy methods can enhance knee stability and function in peo-ple with knee osteoarthritis. The patient was a 73-year-old woman with adiagnosis of bilateral knee osteoarthritis. Her complaints were knee pain andinstability while walking and playing golf. The patient participated in twotraining sessions per week for six weeks. The program consisted of lowerbody stretching, strength and endurance exercise with a walk-based agilityprogram and physical therapy.

Results: The patient returned to playing golf and reported no knee pain orknee instability while walking or running.

Conclusion: Supplementing rehab programs for knee osteoarthritis withmodified agility programs may enhance stability and lessen pain in knee.

MaxCondition Agility Training

Modes used to enhance agility:1) Tumbling drills2) Non-equipped wide range agility drills 3) Cones 4) Jump rope5) Agility ladder6) Bag or barrier drills

TumblingTumbling drills are great for all athletes. These drills are not just for kids.These movements enhance the following qualities: body awareness, agility,quickness, coordination, range of motion and explosive strength.

Anyone new to tumbling may feel a little dizzy when they first begin themovements. With a little practice this disoriented feeling will disappear.With tumbling drills, I recommend you begin very slowly just as you wouldwith any other training protocol. Some people tumble very well the first timethey try while others take weeks to become efficient at basic tumbling.Athletic people usually pick up tumbling very quickly. On the other hand,there are times I have spent up to five weeks trying to teach someone a for-ward roll. If the athlete cannot perform a forward roll, there is no useadvancing to other tumbling drills. I often use the ability to tumble as a

30 [ JAMIE HALE]

MAXC

ONDIT

ION

marker for basic athleticism. If an athlete cannot perform a basic forward rollwith efficiency in two weeks, athletic ability is probably limited.

Tumbling drills:1) Forward roll2) Backward roll3) Shoulder roll4) Backward extension roll5) Dive roll

Forward rollFrom a standing position, slowly squat down and place the hands on thefloor. Tuck the chin and tuck the knees as you roll. This requires little effortas the momentum from your bodyweight will carry you forward. Acceleratethe hips throughout the roll. As your hips and feet roll through, quicklystand up once the feet contact the ground. Variation: Add explosive jumps at the end of the roll. I often use tuck jumpsand standing long jumps at the end of the roll.

Backward rollThe backward roll is more difficult than the forward roll. The backward rolerequires more effort and a more powerful knee tuck than the forward roll.Squat down slowly and roll backward. Place the palms of the hands behindyour head as you begin the somersault backward. As you are rolling, push offwith your hands as this allows you to complete the roll. Once the bottom ofthe feet have made contact with the ground stand up quickly. Variation: Add explosive jump at the conclusion of the roll.

[MAX CONDITION] 31

MAXCONDITION

Shoulder rollThis roll will be familiar to Judo players as this movement is often used intheir training. From a standing position, as you roll forward move your headto one side. Drive the shoulder under and to the side. The fall is broken byturning the elbow in. The initial contact with the ground will be made onthe back of the shoulder blade. The roll is executed in a diagonal manner.Repeat to the opposite side. Variation: Add jumps as with the previous rolls.

Backward extension rollAs you roll backwards forcefully extend the legs and push with the hands.When done properly you will create height and distance. The powerful legand hip extension will make you feel airborne. This movement can improvepower in the upper and lower body. Variation: Add explosive jumps as you did with the other rolls.

Dive roll Begin by diving forward and breaking the fall with the hands and arms. Tuckthe chin to the chest and lean the shoulders forward. Pull in the knees andfinish with the roll in a tucked position.

32 [ JAMIE HALE]

MAXC

ONDIT

ION

In general tumbling drills are performed after dynamic range of motionwork.

Advanced tumbling

You need to be efficient in performing basic tumbling drills before movingon to the following advanced tumbling drills as they are very dangerous fornovice tumblers.

Hurdle dive rollStand facing the hurdle about 8–10 feet away. Run up to the hurdle and per-form a dive roll over the hurdle. When first learning the movements beginwith a very low height. Adjust the height as you become better at the move-ment. Be sure to tuck your chin and pull the knees in as you make contactwith the ground after clearing the barrier. There should be little impact onthe landing. The tighter you stay the more efficient the movement will be.

Lateral movement with hurdle shoulder rollStand sideways to the hurdles about 8–10 feet away. Side shuffle up to thehurdles and perform a shoulder roll over the hurdle. If you are moving tothe left you will roll off of the left shoulder; if you are rolling right the oppo-site will occur. Be sure to alternate sides. Keep knees in tight and chintucked. Adjust the hurdle a little higher as you become better at the move-ment.

[MAX CONDITION] 33

MAXCONDITION

Double spin with hurdle dive rollStand facing the hurdle about 8–10 feet away. Spin in a circle two times.Now run up to the hurdle and perform a dive roll. This is a great movementfor body awareness. When performing the roll follow the same cues as pro-vided above. Adjust the hurdle a little higher as you become better at themovement.

Backward roll with hurdle dive rollStand with your back facing the hurdle 8–10 feet away. Perform a backwardroll and immediately turn around to face the hurdle and perform a dive rollover the barrier. This movement requires a rapid change of direction. Thisis another great movement for body awareness and agility. Adjust the heightof the hurdle accordingly.

After performing these drills for a few weeks, I suspect you will be pleasedwith your body control and your ability to move in the field of play.

Non-equipped wide range agility drills

Non-equipped wide range agility drills:1) Backpedal2) Side shuffle 3) Carioca

BackpedalGreat for football, basketball, soccer, baseball or any sport that requires back-

34 [ JAMIE HALE]

MAXC

ONDIT

ION

ward motion. Backpedaling increases proprioception, quick-feet and coordi-nation.

Tips for backpedaling:1) Head up and forward.2) Slight bends in legs and hips.3) Pump arms (shorter pumps than straight sprinting).4) Stay on balls of feet.5) Shoulders relaxed and slightly forward.

Beginners perform 3–4 sets 10–20 yards each. Advanced athletes performaccordingly.

Side-shuffle This is a great exercise for lateral movement. Pushing off the outside foot theathlete moves laterally. Shuffles are great stimulators for the abductors andadductors. I use these with virtually every athlete.

Tips for shuffling: 1) Head up and forward.2) Slight bends in legs and hips.3) Push off of outside foot.4) Quick steps.

[MAX CONDITION] 35

MAXCONDITION

5) Do not cross feet.

Beginners perform 3–4 sets 10–20 yards each. Advanced athletes varyaccordingly.

CariocaCarioca is performed by using crossover steps. Moving to the left, the rightfoot steps in front of the left foot, then the left foot moves to the left. Afterthe full step is taken, the right foot steps behind the left foot. The movementpattern alternates. Carioca promotes quick hips, hip flexibility, lateral move-ment, coordination and proprioception.

Tips for carioca:1) Head up and forward.2) Slight bends in legs and hips.3) Arms close to the body.4) Emphasize hip twist while keeping the shoulders relatively square. 5) Perform the movement slowly when first learning.

Beginners perform 3–4 sets 10–20 yards each. Advanced athletes performaccordingly. While performing each set, alternate the height of crossoverstep. Perform high steps emphasizing hip rotation and flexibility. Performlower quick steps emphasizing quick feet.

Once we have mastered these movements we are ready to perform them incombinations. Below I have listed some example combinations.

1) Backpedal-shuffle-backpedal 20–50 yards2) Backpedal-shuffle-carioca 20–50 yards3) Shuffle-carioca-backpedal 20–50 yards4) Shuffle-backpedal-shuffle 20–50 yards5) Carioca-backpedal-carioca 20–50 yards

36 [ JAMIE HALE]

MAXC

ONDIT

ION

There are endless combinations that can be performed with the above move-ments.

ConesCones are displayed in a variety of positions to simulate various movementpatterns.

Cone drills:1) 20 yard pro agility2) Quick cut drill3) FTB (forward turn backpeddle 360 degree)4) 4 corner (3 variations)5) Zigzag 6) M drill7) Inverted L-drill

20 yard pro agilityPerform the drill utilizing three cones. The cones will be placed 5 yardsapart. The middle cone will serve as the starting point. From an athletic posi-tion run to Cone #2 and touch it. Next, run toward and touch Cone #3.Finally run back through the middle cone toward Cone #2. There will be atotal of three directional changes. Vary starting positions: backwards, side-ways, etc.

Quick cut drillTwo cones will be used for this drill. Stand facing a cone approximately 5yards away. Slowly jog up to the cone. Once you reach the cone quickly cut

[MAX CONDITION] 37

MAXCONDITION

in a diagonal manner towards the other cone. The cones will be placed 7–10yards apart. Vary distances accordingly.

Ftb 360 degreeThree cones will be used for this drill. The cones will be placed 7–10 yardsapart. The first two cones will be lined up straight with each other while thethird cone will be placed at a right angle to the second cone. Run from thefirst cone to the second cone. Next, circle the cone as shown in the diagram.Now run to the third cone. Finally, backpedal in a diagonal manner back tothe starting position.

4 corner (3 variations)Four cones will be used for this movement. Cones are placed 7–10 yardsapart. The cones will form a box shape with a cone being placed in each cor-ner.

Variations:1) The athlete runs from corner to corner touching the bottom of eachcone.

38 [ JAMIE HALE]

MAXC

ONDIT

ION

2) The athlete runs to the first cone while side shuffling to the secondcone, backpedaling to the third cone and side shuffling to the fourthcone or starting position. 3) The athlete runs to the first cone while performing carioca to the sec-ond cone backpedaling to the third cone and performing carioca to thefourth cone or starting position.

Zigzag Four cones are used for this drill. The cones are placed in a zigzag pattern.The distances between cones are 5–10 yards. Standing 5–10 yards diagonal-ly away from the first cone, run forward and touch the base of the cone. Runforward and touch the next three cones.

M drillWith this drill we use five cones. The cones are set up in an M pattern. Runthroughout the cones in a forward manner. Cones are placed 5–10 yardsapart.

Inverted L-drillLast but not least, my favorite cone drill. With this drill we use six cones.There are a total of seven changes of direction in this drill. The pattern sim-ulates two inverted L’s. The movement pattern is as follows: run forward,side shuffle, backpedal, side shuffle, run forward, side shuffle, backpedal.(See diagram on next page.)

[MAX CONDITION] 39

MAXCONDITION

Jump Rope

Every athlete should own a jump rope as the benefits of using this tool arenumerous. It is also inexpensive and easy to transport if you are traveling.

Benefits of jump rope:• Quick hands • Quick feet • Reactive strength • Increased work threshold• Warm-up• Concentration• Balance• Coordination• Agility• Restoration

When first beginning a jump rope routine, begin slowly. I would recom-mend beginning with one-minute rounds. An alternative would be to countreps. Beginners start with 20–30 reps per set. Most people can learn to jumprope in a relatively short period of time. There are many movements that canbe performed once you begin your rope routine. As with any new programbegin slowly and increase the intensity and difficulty gradually.

Next I have listed some movements and routines I incorporate inMaxCondition Training.

40 [ JAMIE HALE]

MAXC

ONDIT

ION

Toe bounceJump just high enough to clear the rope and land on the balls of the feet.Keep a light bend in the knees on all movement patterns.

Alternate toe bounce with heel tapAlternate the toe bounce, while lightly tapping the heel of the other foot tothe ground in front of you.

Slalom jumpWhile keeping your feet together, jump from side to side.

[MAX CONDITION] 41

MAXCONDITION

Hip twistsJump off both feet and rotate hips. The torso does not rotate, while alternat-ing twisting to each side.

Shuffle splitsStart with one foot forward and one foot backward. Shuffle feet back andforth while maintaining 12-18 inches from the back of the front heel to thetoe of the back foot.

High kneesRun with knees at hip height or slightly higher.

42 [ JAMIE HALE]

MAXC

ONDIT

ION

Lateral runRun laterally to the left and then the right.

Backward to forward runRun backward and then forward again to the starting position.

Jumping jacksPerform jumping jacks while jumping rope.

Cross leg jumping jacksEach time the legs meet at midline they cross each other, alternatingcrossover position. (See photo on next page.)

[MAX CONDITION] 43

MAXCONDITION

Jump rope line drills: The following drills are performed while moving down a 15–20 yard line.

• Double leg hop.• Hop on both legs to the end of the line.• Single leg hop• Hop down the line on one leg. • Zigzag hop• Hop down the line in a diagonal fashion. • Lateral hop• Hop down the line in a lateral fashion. • Forward run• Run forward down the line • Backward run • Run backward down the line • Forward to backward run• Run forward to the end of the line.

Reverse movement. Run backward to the starting position.

Sample routines

Routine A:(Note: perform a variety of movements in no particular order unless indicated dif-ferently.)Round 1: 2 minutes (Rest 1 minute between rounds)Round 2: 2 minutesRound 3: 2 minutes (last 30 seconds high knees)Round 4: 2 minutes (last 30 seconds high knees)

44 [ JAMIE HALE]

MAXC

ONDIT

ION

Routine B:(Rest 1 minute between rounds. Perform 1 minute of lateral movement betweenrounds.) Round 1: 3 minutesRound 2: 3 minutesRound 3: 3 minutes (last 30 seconds high knees)Round 4: 3 minutes (last 30 seconds high knees)

Routine C:(Rest 1 minute between rounds. Perform 1 minute of active rest between rounds.Any light movement activity is sufficient.)Round 1: 5 minutesRound 2: 5 minutesRound 3: 5 minutesRound 4: 5 minutes

Routine D:Forward to backward run x 2. Perform 4–5 sets. Rest for 20–30 secondsbetween each set. The athlete moves up and down a 20 yard line.

Agility Ladder

The agility ladder is a tool that should be included in everyone’s agility pro-gram. The standard ladder is 10-yards long with 18-inch squares. The ladderscan be purchased from numerous companies, or you can simply create onewith chalk or tape. I used to lay out sticks 18 inches apart to form my lad-ders. Bottom line, the ladder does not have to look fancy to be an effectivetraining tool.

Agility ladder benefits

Quick feet

Proper foot positioning

Quick hips

Movement economy

Coordination

Balance

Various movement patterns

[MAX CONDITION] 45

MAXCONDITION

Next I have listed some ladder drills I like to use in my MaxConditionTraining programs.

One foot per square Run through the ladder placing one foot in the middle of each square.Emphasize arm swing and powerful knee drive.

Two feet per squareRun through the ladder touching two feet in each square. Emphasize armswing and knee drive.

Run laterallyRun laterally through the ladder. Emphasize arm swing and knee drive.

46 [ JAMIE HALE]

MAXC

ONDIT

ION

In and outsBegin by standing to the side of the ladder. Place your inside foot (foot clos-est to the ladder) into the first square. Next, place the trailing foot in thesquare. Now step with your lead foot outside the ladder followed by yourtrailing foot. Your trailing foot now becomes the lead foot as you step intothe next square. Repeat the sequence throughout the ladder.

Lateral in and outs Begin by standing sideways to the ladder. While moving in a lateral fashionto your right, step into the first square with the right foot. Next, step in withthe left. Now, back out with the right and back out with the left. Repeatsequence throughout the ladder.

Crossover stepMoving in a side-to-side fashion, start to the side of the ladder. Place youroutside foot in the first square by stepping across your inside foot. Now, stepwith the opposite foot outside the square. The foot in the square follows bystepping outside the square. Repeat sequence stepping in the second squarewith the crossover foot.

[MAX CONDITION] 47

MAXCONDITION

Lateral up and back run Perform the drill in a sideways position to the ladder. While moving to theright, step with the right foot in the first square. Next, step outside of the lad-der with the left then right. Now, step backward into the second square withthe left foot. Next, step to the outside with the right and left. Repeatsequence.

Quarter turnsStart by straddling one side of the ladder. Perform a series of quarter jumpsstraddling the outside of the ladder and the rungs. The jump should bequick with a low ground clearance.

180-degree turn Start by straddling the first rung. Next, perform a 180-degree turn straddlingthe second rung. Move through the entire ladder using this sequence. Thejump should be quick with a low ground clearance.

48 [ JAMIE HALE]

MAXC

ONDIT

ION

Side right in Begin standing sideways to the ladder. Step in the first square with the rightfoot. Next, step over the first square to the outside of the ladder with the leftfoot. Step with the right foot laterally to the next square. Repeat sequence.Remember the right foot stays in the ladder the entire time. The left staysoutside of the ladder.

Side left inSame as above, but the left stays in.

Double leg hopHop through the ladder with two feet. Minimize ground contact time. Feetland between each set of rungs.

Single leg hopHop through the ladder with one foot minimizing ground contact time. Thefoot lands between each set of rungs.

[MAX CONDITION] 49

MAXCONDITION

You might see this funny looking ladder and wonder how it can help yoursports performance. In the field of competition the body constantly per-forms movements from unfamiliar joint angles. The main objective for agili-ty ladder programs is to promote a wide range of different foot and move-ment patterns. These skilled movements become second nature and thebody is able to quickly respond to various angles that are experienced insporting events.

Athletes constantly alter their direction of movement when competing.Proper use of the agility ladder will make these movements instinctual.Engrams (movement programs that are burnt into the brain after repetitiveexposure) are formed with proper use of the ladder. These programs allowthe athlete to react with minimal delay. Bottom line, athletes need to beexposed to numerous movement patterns and there is no better tool thanthe ladder for this.

When beginning an agility ladder program introduce 2–4 movements. Oncethe trainee learns these patterns we introduce new patterns. Keep in mind,this is a general recommendation. Vary the introduction of movementsaccordingly.

Bag, barrier drills

These movements are performed over and around barriers. Boxes or strikingbags will do.

Run forward, one foot contactRun forward over the bags. One foot will make contact between each barri-er. Emphasize powerful arm swing and high knees. Barriers are placed 3 feetapart. Five barriers are used.

50 [ JAMIE HALE]

MAXC

ONDIT

ION

Run forward, two foot contact Run forward over bags. Both feet contact between the barriers. Emphasizepowerful arm swing and high knees. Barriers are placed 3 feet apart. Five bar-riers are used.

Run forward, 3 foot contactsRun forward over barriers. The feet make three contacts between each barri-er. This will be awkward when first learning the movement. Emphasize pow-erful arm swing and high knees. Barriers are placed 3 feet apart. Five barri-ers are used.

Lateral steps Laterally step over barriers. Two feet make contact between each of the bar-riers. Emphasize powerful arm swing and high knees. Bags are placed 3 feetapart. Five barriers are used.

[MAX CONDITION] 51

MAXCONDITION

Crossover stepsRun around and between the barriers while stepping over with the crossoverfoot. Touch the inside hand to the barriers. Stay low throughout the move-ment. Barriers are placed 3 feet apart. Five barriers are used.

Forward run, with lateral steps Run forward over the barriers. One foot will make contact between each ofthe bags. Next, step laterally over the barriers placed at a 90-degree angle tothe forward row of barriers. Emphasize powerful arm swing and high knees.Barriers are placed 3 feet apart. Eight barriers are used for this drill. Five bar-riers are used for the forward run. Three barriers are placed at the end of thefifth barrier which allows the lateral steps.

Lateral steps, with forward run Perform as above but in the opposite manner.

52 [ JAMIE HALE]

MAXC

ONDIT

ION

Agility training is usually performed before strength training. This serves asan excellent warm-up as it fires up the nervous system and raises the bodytemperature. The volume will usually be low to moderate when performedpre-strength training. On days when agility training is performed alone orwith speed and quickness training, the volume will be higher. The numberof days dedicated to agility training is variable according to the athlete andthe particular training phase. It is not necessary to use all the agility modesmentioned above in one training phase. Alter the movements.

Practical implications in reference to agility training:• The main emphasis in agility training is to expose the athlete to a widearray of movement patterns under varying conditions.• In general, agility training is performed pre-strength training.• Agility is a key motor ability in most sports.• Do not over emphasize speed training at the cost of agility.• Train agility during the off season.• Being strong and fast has little relevance if the athlete has no agility.

[MAX CONDITION] 53

MAXCONDITION

Chapter 6 Quickness

Quickness: Rapid reaction and movement time in response to a given stimu-lus. Keep in mind that although there is an overlap between agility andquickness training as numerous drills promote both of these qualities, wecan categorize them accordingly. Quickness can be thought of as the firstphase of speed. Its primary role is to produce high speed movements whichdo not encounter large external resistance or require great strength, poweror energy consumption (Siff 2000).

MaxCondition Quickness Training

When training to enhance quickness, I incorporate a variety of drills into myregimens. These drills include reaction drills, quick hand drills and quickfeet drills. The main emphasis is instant reaction and movement. The drillsare usually short in duration, about 6–8 seconds. The majority of the timequickness drills are performed before strength training or endurance train-ing. If the goal is to enhance quickness endurance, they are performed afterthe strength training session for 10–16 seconds. This rehearsal helps to pre-pare for fatigue at the end of a competition and by conditioning your bodyto execute quick movements even during a long, grueling battle. A good baseof quickness is established before moving onto quickness endurance drills.The frequency of quickness training varies accordingly.

Below I have listed some quickness drills that are used in MaxConditionQuickness Training.

Quick hand tap reactionI developed this drill after I was contacted by a college Strength andConditioning Coach to provide some quick hand drills for OffensiveLinemen. Since then I have used the drill with athletes from numeroussports. The drill is made up of four sequences.

Sequence 1: Two athletes face each other. Athlete A holds his hands infront of his body while assuming the athletic position. Now Athlete Bholds his hands behind his own back. Athlete B then flashes a hand and

54 [ JAMIE HALE]

MAXC

ONDIT

ION

Athlete A quickly taps the hand with the mirror hand. Athlete A mustreturn the hand to the starting position as quickly as possible.

Sequence 2: Athlete A taps Athlete B’s hand with the crossover hand.

Sequence 3: Athlete B flashes two hands and Athlete A taps both handssimultaneously.

Sequence 4: Athlete B flashes one or two hands, whichever he or shechooses. Once the hands are flashed they are also removed quickly.Athlete A touches the hands in any way possible. This sequence is diffi-cult and requires great reaction time by the athlete. Each sequence is per-formed for 8 contacts (successful hand tap) then you move on to the nextsequence.

Sprawl, roll and stand To perform the sprawl, roll and stand, the athlete stands in an athletic posi-tion. When signaled the athlete drops, sprawls and rolls to one side. Oncethe roll is completed the athlete stands quickly back to the starting position.Alternate the side rolled to with each repetition. Four to six reps make upone set. I like to use a hand clap to signal the sprawl but you can use any cueyou would like.

Quick hop Box turns To perform quick hop box turns, the athlete stands facing a 6–8 inch box.

[MAX CONDITION] 55

MAXCONDITION

The athlete quickly hops onto the box. Next, the athlete steps off the boxwhile performing a 180-degree turn in the air before landing on the ground.As soon as the athlete touches the ground he rebounds and hops back onthe box. The movement is performed for 8 seconds. This is a great move-ment for rotational quickness, body awareness and reactive strength.

Laying supineMovement begins with an athlete laying in a supine position. The arms layon the ground to the side of the body. On command the athlete stands asquickly as possible. Four to six reps make up one set.

Laying proneThe movement is performed as the one above but the athlete begins from aprone position. Four to six reps make up one set.

Lateral movement reactionTwo partners face each other while standing in an athletic position. PartnerA begins to move laterally while partner B mimics the movement. The drill

56 [ JAMIE HALE]

MAXC

ONDIT

ION

is performed for 8 seconds.

Crossover hands Begin by placing your hands on top of a weight plate in a top-pushup posi-tion. Next, move off of the weight plate moving to the left with your lefthand. The right hand follows as it leaves the plate. Now, move back on tothe weight plate with the right hand followed by the left. Moving to the right,perform the same pattern of movements. Concentrate on pushing laterallyas you move side to side with the hands. Perform this exercise for 8 seconds.

Bag tap drillStand facing a heavy bag while in an athletic position. Fully extend the armsuntil they touch the bag. The arms should barely touch the bag at full exten-sion. Next, move 2–4 inches closer to the bag. Assume the athletic positionand begin striking the bag with alternating hands as quick as possible. Theelbows return to the body after each strike. Perform drill for 8 seconds.

[MAX CONDITION] 57

MAXCONDITION

Tire hop The athlete stands in an athletic position on top of a large tire as shown inthe photo. The athlete begins moving around the tire in lateral fashion. Theathlete moves in the direction indicated by the coach. The coach points leftor right. The athlete changes directions numerous times as indicated by thecoach. After the athlete becomes efficient using two legs he or she begins toperform the drill using one leg. This movement is great for reactive strength,quickness, agility and dynamic balance. The movement is performed for 8seconds.

Practical implications in reference to quickness training:

• Reaction time refers to the time interval between stimulus and initia-tion of movement. (Siff 2000)• Movement time is the interval from the end of the reaction phase tothe end of the movement (from beginning to end of movement). (Siff2000)• It has been shown that the ability to catch, strike or block rapidly mov-ing objects depends strongly on one’s ability to accurately anticipate thetrajectory of the projectile rather than on rapid reaction time alone. (Siff2000)• In boxing the rate of movement is directly related to breathing rhythmand the boxer’s ability to control his rhythm. (Verkhoshansky 1996)• Excitability of the nervous system is a key quality in determining speedof movement and quickness. It has been shown that people with highexcitability of the nervous system display great speed of movement andquickness. (Gorazahanim, 1977; Sultanov, 1979; Ilin & Malchikov, 1979;Tabachnik et al, 1978)

58 [ JAMIE HALE]

MAXC

ONDIT

ION

Chapter 7Strength

Strength training plays an important role in sports conditioning. Manycoaches and athletes train for strength religiously, but at the same time uti-lize means that are of little benefit to performance. In fact, inappropriateand excessive strength training can be detrimental to performance. Strengthtraining should not be totally dependent on absolute strength (amount ofmuscoskeletal force that can be generated for one all-out effort, regardless oftime or bodyweight). Being strong in the field of play does not always equateto lifting heavy loads. Power is a product of speed and strength often referredto as speed strength. Power is being able to develop force quickly (referred toas RFD or rate of force development). It does not matter how much you canlift; if you are slow as a turtle your power production is limited. In the fieldof athletics there is usually a short time frame available for force production,usually 0.1 to 0.3 of a second. Absolute maximum force production usuallytakes 0.4 to 0.8 seconds. With that said, understand that absolute strengthand power are different qualities.

Types of Strength 1) Absolute strength 2) Speed strength 3) Relative strength 4) Strength endurance

Keep in mind there are numerous subtypes of the above-mentioned quali-ties.

Absolute strengthAbsolute strength: Amount of musculoskeletal force that can be generatedfor one all-out effort, regardless of time or bodyweight. Although this quali-ty is important for athletes, excessive time should not be spent developingabsolute strength as its application in the field of athletics is limited. Thetime for maximum strength production is simply not available in mostinstances. Absolute strength training contributes to an increase in intramus-cular and intermuscular coordination. Intramuscular coordination refers toa) maximal motor unit recruitment, b) rate coding is optimized (firing ratesof motor units), and c) synchronization, activation of motor units in a syn-

[MAX CONDITION] 59

MAXCONDITION

chronized manner. Intermuscular coordination refers to the synergisticeffects of various muscle groups to perform a specific movement.

Absolute Strength training parameters:Sets: 4–7; Reps: 1–6 (80% max effort or greater); Rest between sets: 3–7 min-utes

Speed strengthSpeed strength: the ability to develop forces rapidly. This quality holds monu-mental importance in most sporting activities.

If the time available for force production in a sporting movement is minimal(less than 0.3–0.4 of a second) speed strength will be a deciding factor.Because of the short duration of effort, speed strength rather than absolutestrength should be the primary objective.

Absolute strength training methods have been shown to enhance Rate ofForce Development in some athletes. This usually subsides after a short peri-od and is more suitable for novice weight trainees. This method probablywill not bring noticeable RFD changes to experienced athletes.

Speed strength is best enhanced by using moderate loads and moving themat high velocities. Speed strength training emphasizes intermuscular coordi-nation and intramuscular coordination. The load used is usually between48–66% of your max effort. The repetitions performed per set are 1–3, with1–3 minutes rest between sets. When the movement has a noticeabledecrease in velocity, the movement should be terminated or the weight low-ered. Remember, rapid movement is the key. Medicine ball training, variousforms of shock method training and Olympic lifts are also instrumental inenhancing speed strength.

Reactive strength (stretch shortening cycle or reversible muscle action): Involves thestorage of potential kinetic energy during the eccentric portion of a move-ment which is then converted to actual kinetic energy during the concentricphase. This enhances force production during the concentric phase. Thisattribute is a key element in relation to maximizing speed strength.

The stretch shortening cycle (SSC) occurs in a certain order. As the body per-forms an eccentric action, the body will store potential kinetic energy. When

60 [ JAMIE HALE]

MAXC

ONDIT

ION

the concentric action quickly follows the eccentric action, the kinetic energyis utilized. The stretch shortening cycle is evident in numerous sportingevents. Examples of the stretch shortening cycle include the wind up by thepitcher in baseball. In power lifting squatting is a SSC maneuver. The suc-cess of sprinters and throwers is to a large extent dependent on the efficien-cy of the SSC.

The key to utilizing stored elastic energy involved in the SSC is the ability tominimize the conversion time between the ending of the eccentric andbeginning of the concentric phase of the movement. The attachment timebetween myosin and actin strands is very brief, usually 15 to 120 millisec-onds. A long delay between the stretching and contracting phase of themovement results in increasing detachment of the myofilaments whichnegates the potential to utilize the elastic energy stored in the muscle (Siff2000). There are two main factors involved with the SSC. The factorsinclude muscle and tendon elasticity as well as neural factors. When a ten-don or muscle is stretched, elastic energy is stored within its structure. Theelastic energy is recoiled and used to increase the efficiency of the concentricphase of the movement. The level of stored energy is proportional to theapplied force and the speed of the stretch. The magnitude of the stretch is afunction of muscle and tendon stiffness (Zatsiorsky 1995). The stiffness of amuscle is variable and depends on the forces applied while tendon stiffnessis constant. The higher the tension in a muscle, the harder it is to stretch.Studies show that elite athletes experience a higher level of stiffness in theirmuscles than in tendons, thus elastic energy in elite athletes is primarilystored in the tendons (Zatsiorsky 1995).

The neural mechanisms most prominent in the SSC are the myotatic stretchreflex and the golgi tendon organ. The myotatic reflex receptors (musclespindles) are specialized muscle fibers which detect length change within themuscle. The primary role of the muscle spindles is to set the muscle to a pre-set length. When the muscles are stretched the muscle spindles are alsostretched. This causes muscle spindle discharge which results in alphamotoneuron release which results in reflex contraction of the stretched mus-cle. This reflex enables the muscle to return to its preset length. The golgitendon organ is located in the muscle-tendinous junction and senses changein the tension of muscle. The primary role of the golgi tendon organ is toprevent potentially injurious muscle tension. When this organ senses forcesare excessive, muscular contraction is inhibited. One of the primary training

[MAX CONDITION] 61

MAXCONDITION

goals for enhancing the SSC is to maximize the positive effects of the myotat-ic stretch reflex while minimizing the negative effects of the golgi tendonorgan. This type of training could involve accelerative movements with orwithout weights. Accelerative training, in this case, would refer to very rapidstretching followed by accelerative contraction. Training with heavy weightsat slow speeds can also be used to inhibit the golgi tendon organ.

Muscles and tendons are connected in a series. To visualize the stretch short-ening cycle picture two springs connected. The first spring (tendon) hasproperties that do not change under the influence of movement. The sec-ond spring (muscle) has properties that vary depending on muscle stimula-tion (Zatsiorsky 1995). The level of muscle tension is not constant duringmovement. When an athlete is attempting to exert maximal muscular con-traction, subconscious as well as conscious mechanisms are at work. The twoneural mechanisms we spoke about are displayed simultaneously. The goalis to maximize the benefits of the stretch reflex and minimize the actions ofthe golgi tendon organ.

Plyometrics Plyometrics is a popular method used to enhance reactive strength. Whenused properly these drills have proven to be effective. The problem is thatthese movements have been widely misused and misunderstood. Below Ihave provided an overview of the history and evolution of plyometric train-ing.

Plyometric training was developed by Yuri Verkhoshansky as a means toenhance speed strength. What is now referred to as plyometrics was original-ly called the shock method. The original meaning of the word plyometric(originally spelled pliometric) was intended to mean eccentric contraction.

Plyometrics became popular in America in the 70s according to most author-ities. Soviet sprinters were displaying very impressive sprint times so U.S.coaches decided to travel to the Soviet Union to figure out what was goingon. The Americans saw an athlete step off a box, jump up in the air and therest, as they say, is history. On their return to the United States, they spreadthe word of the magic training method. Needless to say they never took intoconsideration the planning and conditioning that existed in addition to thistype of magic training. In the Soviet Union the shock method was used in a

62 [ JAMIE HALE]

MAXC

ONDIT

ION

cyclic nature which involved varying intensity levels and conditioning meth-ods.

Today every coach and fitness instructor in the world is probably using sometype of supposed plyometrics. As an example, a coach might have an athletejump ten minutes with no regard to times spent on the ground or quality.According to the founder of shock method training, if you spend an excessof 0.2 of a second on the ground after landing this does not constitute trueplyometric activity. The ultimate goal in shock method training is to maxi-mize the benefits of the stretch shortening cycle as discussed earlier. The ath-lete needs sufficient strength in the musculoskeletal system before adheringto this type of training. A great deal of force is produced in the joints whenperforming any type of jumping or falling. Concentrate on quality trainingwhen using plyometrics. This should not be a fatiguing endeavor; remember,the goal is speed strength. In general, terminate high intensity plyos 7–14days before competition.

Relative strengthRelative strength refers to strength per unit of body mass. This quality is ofmonumental importance to all athletes that compete in weight classes. It isalso important to athletes who must overcome their own bodyweight inorder to perform (long jumpers, sprinters, etc.). In most cases, gains inabsolute strength at the expense of relative strength are not advisable.Absolute strength training and speed strength training parameters are prima-rily utilized when training for relative strength.

Strength enduranceStrength Endurance is the ability to maintain muscular functioning underwork conditions of long duration. In sport, this refers to the ability to pro-duce a certain minimum force for a prolonged period.

Two types of strength endurance:1) General strength endurance associated with activities involving manymuscle groups.2) Local strength endurance involves activities executed by individualmuscle groups.

Of the above two, general endurance holds more importance in sportingevents as they involve numerous muscle groups. In general, strength

[MAX CONDITION] 63

MAXCONDITION

endurance is enhanced by using various modes of non-weighted and weight-ed GPP (general physical preparation). Weight training using high intensitycircuits with minimal rest can be utilized as well.

MaxCondition Strength and Power Training

MaxCondition training utilizes a wide array of tools in the quest for optimalstrength development. Training modes include Olympic movements andtheir derivatives, kettlebells, powerlifts, medicine balls, plyometrics and non-conforming objects. The movements used in training should be varied often.Keep in mind, what works best right now may not six months from now. Ifan organism is exposed to the same stimulus for excessive periods, the law ofaccommodation proves the response to the stimulus will weaken. This canbe avoided with a well-planned method of cycling intensity and exercisesused to enhance the particular quality.

Olympic weightlifting and derivativesShould athletes participating in other sports besides Olympic weightliftingperform Olympic movements? In my opinion this question is not debatable;yet many people in the sports industry endlessly pose this question. I wouldanswer the above question with the following statements. Studies conductedin the 70s showed that Olympic weightlifters were second only to gymnastsin flexibility. They have been shown to beat Olympic sprinters in 10m racesand have been shown to have the highest vertical leaps of all athletes as awhole. As you can see, the Olympic lifts and their derivatives can be a greataddition to any athlete’s program.

I talk to coaches and athletes on a daily basis and I always ask them if theyperform Olympic movements in their strength training programs. Most ofthe time, the answer is no. The most common answer given for not incorpo-rating the Olympic lifts is that the skill set is too hard to teach. The techni-cal aspect of weightlifting is complex, but an athlete’s technique does nothave to be as sound as a competitive weightlifter’s. If the athlete is receivingthe numerous benefits that are possible with the lifts and not inducinginjury, he or she is probably fine. Don’t get me wrong ... I am not saying itwill be easy, but it is not as difficult as some would have you believe. It is notnecessary that we always perform the Squat Snatch, Squat Clean or Pullfrom the floor. When pulling the bar from floor to knee, it is done in a very

64 [ JAMIE HALE]

MAXC

ONDIT

ION

slow manner which means minimal power production. The first pull is rarelyutilized in MaxCondition Training. Often I use the hanging power versionsof the Snatch and Clean & Jerk. They are both great versions that affordmuch of the benefits that are offered by the Squat Snatch and Squat Clean,but are not as technically demanding.

Below I have listed various benefits that can be expected with the incorpora-tion of Olympic weightlifting into your program.

1) teaches athletes how to explode (maximum motor unit recruitment)2) Proper kinetic linking is enhanced3) Teaches the athlete how to vary degrees of tension in the body4) Great for dynamic and static core strength 5) Static balance enhancement 6) Flexibility7) Dynamic balance 8) Concentration 9) Reactive strength 10) Conditions the body to receive impact 11) All of the above help to enhance proprioception

In a recent conversation I had with Dan Bell of the Columbus WeightliftingClub (www.eteams.com/columbusWLC/) he made the following suggestionsconcerning Weightlifting technique:

1) Keep your arms straight all the way to the top of the pull. This is thetechnique point most often violated by beginners and the most un-coached. It is your legs that put upward momentum on the bar, whichtransfers force through your back and arms. You use your arms to pullunder the bar, not to pull the bar higher. 2) You should have a flat tight back in your starting position and useyour legs to start the bar off of the floor. This will keep your hips andshoulders together and put you in a good position to complete the liftsuccessfully. 3) During the pull, the feet should stay flat on the ground as long as pos-sible. The heels should not come off of the floor until the very top of thepull.

If an athlete can do the above, his technique shouldn’t be far off the mark.He will be able to move bigger weights with the same strength level. It would,however, be advisable to find a coach if possible.

[MAX CONDITION] 65

MAXCONDITION

Below I have illustrated the most common Olympic style movements that Iutilize in my programs. The movements are usually performed for 1–3 reps,4–6 sets, and 1–3 minutes rest between sets. Emphasize speed with thesemovements.

High hang power cleanThe athlete grasps the bar with a shoulder-width or slightly wider grip. Thefeet are approximately hip-width apart. The toes are slightly pointed out. Theathlete inflates the chest and sets the back. Next, the athlete slightly unlocksthe knees and then moves from the hips and only lowers the bar until ittouches the mid-upper thigh (approximately 2/3 position between the kneeand hip joint). Now, the athlete extends the body upward. This is wheretriple extension of the ankle, knee and hip takes place. Once the pull is com-plete, the athlete pulls himself under the bar by bending the legs, forcefullystomping the feet, rotating the elbows up and under the bar, fixing the baron the shoulder and upper chest.

Low hang power cleanFrom the starting position the athlete lowers the bar to just above kneeheight (approximately 1/3 position between knee and hip joint) while stillmoving from the hips and keeping the back tight, chest inflated and shoul-ders over the bar. It is important that the athlete stays flatfooted while low-ering the bar to this position. From this position the athlete extends his bodyand power cleans the barbell into the receiving position.

66 [ JAMIE HALE]

MAXC

ONDIT

ION

Front squat I included the front squat here because it is imperative that you are able toperform a front squat before performing the full clean. In the starting posi-tion the athlete places his feet wider than hip width and his toes are turnedslightly out. The barbell rests on his shoulders and upper chest with theelbows pushed up to ensure a stable position. The lifter takes a deep breathand elevates the chest. Next, the athlete bends the legs and moves into a fullsquat position. The athlete pushes the knees forward and out while thetrunk remains upright. From this position the lifter straightens the legs andreturns to the starting position.

Dead hang cleanThe athlete stands with the body fully erect and the legs and arms straight.The lifter shrugs his shoulders and instantaneously pulls himself under-neath the bar while jumping into the squat position and moving the elbowsup and under. The athlete must focus on a rapid jump under the bar. Thelifter should not bend the legs or torso prior to jumping underneath the bar.

High hang squat clean The movement begins from the same position as the high hang power clean.The athlete pulls the bar to maximal upward extension of the body and thenjumps the feet into the squat position as the bar is received in a front squatposition. Emphasize violently stomping the feet as you jump into the squatposition. (See photo on next page.)

[MAX CONDITION] 67

MAXCONDITION

Low hang squat clean The movement begins from the same position as the low hang power clean.The technique is repeated that was used in the high hang squat clean.

Behind neck push pressThe bar is held behind the neck in the high bar squat position. The bar isgripped shoulder width or slightly wider. The knees are slightly bent and thelifter violently extends the legs while finishing the movement by pressingupward on the bar. It is important to keep the trunk vertical and the chestelevated in all phases of this movement.

Behind neck power jerkThe starting position is the same as it was for the behind neck push press.The athlete drives the barbell up as before, but instead of finally pressing the

68 [ JAMIE HALE]

MAXC

ONDIT

ION

barbell to arms length, the lifter re-bends the legs and catches the barbell atarms length. This movement requires correct timing to ensure success.

Behind neck split style jerkThe athlete begins in the same starting position as with the behind neckpower jerk. Keeping the chest elevated and the trunk vertical, the athletedips and drives the barbell upward as before. However, to receive the bar atarms length the feet split forward and backward evenly and the athletereceives the bar at arms length in a balanced, controlled position. The for-ward leg is bent and the shin is perpendicular to the floor. The back leg isbent while staying on the ball of the foot. To return to the starting positionthe front leg recovers first and moves into the original starting position andthen the rear foot moves forward into line.

Behind neck press (snatch grip)The lifter places the bar behind his neck in the same position that would beused for a high bar squat. The barbell is gripped wide in a snatch grip posi-tion. The athlete’s lower back is tight and his chest is up (do not round yourlower back). The athlete then pushes the bar straight up using the shouldersand arms. The arms are totally extended and the barbell is slightly behindthe lifter’s ears.

[MAX CONDITION] 69

MAXCONDITION

MAX TIP: How to measure for the snatch grip.

Here is a simple way to get an idea of proper snatch grip. The athleteholds the bar overhead and the distance should measure four to sixinches from the top of the head to the bar.

Half drop snatch The athlete holds the bar behind his neck in the same position that wouldbe used for a high bar squat. The athlete places his feet in a pull position.The athlete has a slight bend in his knees then drives the weight back upwith his legs and quickly drops to a half squat position while pushing upagainst the bar. Concentrate on pushing up and out on the bar. This createsa stable position.

High hang power snatchThe athlete places his feet hip-width apart with the toes pointed slightly out.The bar is grasped with a snatch grip. The lifter stands erect while holdingthe barbell with straight arms and the bar touches just below the abdomen.Then the athlete rotates his elbows out. With a slight bend in the knees andmoving from the hip, he lowers the barbell to the mid-upper thigh (approx-imately 2/3 position between the knee and hip joint). Next, the athletefiercely extends his body upward. This is where triple extension of ankle,knee and hip takes place. The athlete exerts so much force on the bar that itcontinues to rise up as his body is pulled under the bar. After jumping underthe bar, the athlete will receive the bar at arms length above the head.Concentrate on pushing up and out on the bar as this creates a stable posi-tion.

70 [ JAMIE HALE]

MAXC

ONDIT

ION

Low hang power snatch The movement is performed the same as the high hang power snatch, butthe bar is lowered to the lower thigh (1/3 position between knee and hipjoint).

Overhead squatThe bar is held overhead with a snatch grip. The athlete spaces his feet apartas if performing a front squat. The athlete takes a deep breath and holds itthroughout the movement. The back is tight and flat as the athlete descendsinto a full squat. The athlete then stands upright into the starting position.Move slowly when performing this movement as it requires great balance.Some authorities call this the king of all strength and power movements.

Drop snatchThe description of the movement is the same as the half drop snatch but theathlete drops into a full squat position.

[MAX CONDITION] 71

MAXCONDITION

High hang squat snatchThe description for this movement is the same as the high hang powersnatch but the athlete jumps into a full squat position when catching the bar-bell.

Low hang squat snatch The description for this movement is the same as the low hang power snatchbut the athlete jumps into a full squat position when catching the barbell.

Kettlebell Training

Kettlebells have been a great addition to my training programs. They provideathletes with a different feel and neuromuscular stimulation than barbellsand dumbbells. Benefits of using kettlebells include:

• Explosive strength• Strength endurance • Enhanced range of motion• Grip and forearm strength • Ability to absorb shock • Coordination • Balance • Body awareness

72 [ JAMIE HALE]

MAXC

ONDIT

ION

I believe the best kettlebells are made by Detroit Barbell Company(detroitbarbell.com). Their kettlebells are hand forged and the weight isadjustable, so with one kettlebell you can go from a light load to a very heavyload.

Below are the most common kettlebell exercises I use in my training pro-grams.

WindmillThe windmill is performed with the kettlebell in the overhead position andthe feet shoulder-width apart. Assuming the kettlebell is in your right hand,your right foot should point slightly to the left, and the left foot should pointclose to 90-degrees to the left. Keep your right knee locked, your right hipkicked out to the side and try to maintain as much of your weight as possi-ble on your right leg throughout the movement. The other knee is bent.Keep your eyes on the bell at all times. Next, fold forward and to the side.This is great for shoulder stabilization, core region, balance and flexibility.

Side pressThe side press uses the same technique as the windmill except the bell startsfrom the clean position and as you fold and go down, you are pushing your-self away form the kettlebell as the arm extends. Return to the standing posi-tion the same as with a windmill and then slowly pull the bell back to theclean position. You will feel this in the lats. The benefits are similar to theones provided in the windmill with the added benefit of tremendousinvolvement of the lats.

[MAX CONDITION] 73

MAXCONDITION

Lunge pressHolding two kettlebells in a military press position lunge forward with theleft foot. Press the kettlebells overhead while in the lunge position. Nextalternate lead legs. The movement is great for core stabilization, staticstrength of the legs and hips, lateral balance and dynamic strength of thedelts and triceps.

Split style jerkThe kettlebells are jerked overhead as the front and back foot split. The feetshould land in the same position as in the barbell split style jerk. The recov-ery is the same also. This is great for explosive strength, balance and coordi-nation.

Turkish get-up Hold a kettlebell in one hand above you as you lay flat on the ground. Keepthe arm straight above you with the elbow locked. Next, roll to one side andstand up. Keep your eye on the bell at all times. This movement emphasizesshoulder stabilization and core development.

74 [ JAMIE HALE]

MAXC

ONDIT

ION

Swings Using one or two hands while holding a kettlebell, start with the feet shoul-der-width apart, fold at the waist and sink back onto the heels like sitting ina chair. The kettlebell starts between the legs and is propelled primarily bythe force of the hips driving forward and thrusting, contracting the ham-strings, glutes and lower back. Squeeze hard then let the bell fall back to thestarting position. The hamstrings should get loaded up and once the bell isbehind you use the momentum stored in the hamstrings to thrust forwardagain. The arms should be kept straight at all times, acting simply as a leverwith the shoulder as the fulcrum. Remember to project the force out fromthe body. This movement is great for the posterior chain.

Power snatchesStand over a kettlebell with your feet shoulder-width apart or slightly wider.Your weight is back towards your heels. Flatten your back, push your buttback and bend your knees. Reach for the bell with one arm straight whilekeeping the other arm away from your body. Project the force straight upwith your hips driving forward and up. Dip under the kettlebell as it is flip-ping over the wrist. As you catch the kettlebell dip your knees and punchyour arm in an upward motion as this absorbs the shock. This movementemphasizes kinetic linking, coordination, explosiveness and teaches the bodyto absorb shock.

[MAX CONDITION] 75

MAXCONDITION

Deck squat A kettlebell deck squat is similar to a front squat. Hold the kettlebell in frontof you and squat down as if you were performing a front squat. At the bot-tom of the front squat, roll onto your back keeping the knees and lower legsin the same orientation. Next, roll back up to the front squat position andexplosively stand up. This is a great movement for explosive strength and itpromotes high levels of coordination.

CannonballHold the kettlebell in front of the body as if you were going to perform afront squat. Next, perform a front squat and at the top of the movementjump and extend the arms overhead reaching for the ceiling. This exercisepromotes explosive strength.

Backward scoop throwLet the kettlebell hang down in front of you while holding it with one hand.Now, shoot the hips rearward while keeping the back tight, bend the legsand let the bell swing between the legs. Next forcefully extend the body com-ing off the ground as you throw the kettlebell backwards. Be sure the path isclear and you do not throw the kettlebell on hard surfaces. This movementis superb for explosive strength and kinetic linking.

76 [ JAMIE HALE]

MAXC

ONDIT

ION

Forward scoop throwThe movement is performed like the backward scoop throw but the kettle-bell is thrown forward.

In my training programs kettlebells are usually implemented in a workoutthat includes barbells and dumbbells as well. From time to time I will per-form a strength workout using only kettlebells. Power and strengthendurance is usually emphasized when using kettlebells in MaxConditionTraining. Repetitions are kept low and brief rest periods are utilized.Kettlebells are a great addition to anyone’s program.

Plyometric Drills

We discussed the purpose of plyometric training (shock training) earlier as itwas originally invented by Yuri Verkhoshansky as a means to enhance speedstrength. More specifically reactive strength (refers to the body’s ability tostore potential kinetic energy in the eccentric phase and convert it to actualkinetic energy in the concentric phase) which is a sub-quality of speedstrength.

The following drills are referred to as plyometric, but according toVerkhoshansky some of these drills allow too much time in the amortizationphase (isometric phase that takes place between the ending of the eccentricphase and the beginning of the concentric phase) to be truly plyometric. Siffsuggested a more suitable term for many of these drills would be powermet-rics. I would say refer to the following drills as plyometrics or powermetricswith the key idea being these movements are used to enhance speedstrength.

Next I have listed the most common plyometric (powermetrics) drills utilizedin MaxCondition Training.

[MAX CONDITION] 77

MAXCONDITION

Tuck jumpsStand with feet shoulder-width apart and knees slightly bent. Next, jump upbringing the knees to the chest and grabbing the knees with the hands beforethe feet return to the ground. Once you land repeat the jump immediately.Minimize the time on the ground.

Split style jump squatSpread feet far apart, front and back, and bend the front leg 90 degrees atthe hip and 90 degrees at the knee. Next, jump up using arms to help lift orplace hands on hips and hold split squat position. Land in the same positionand immediately repeat the jump.

Alternating split style jump squat Start in the same position as with the split style jump squat. Jump up andswitch leg positions mid-air and land in the split style squat position. Uponlanding, jump again immediately.

78 [ JAMIE HALE]

MAXC

ONDIT

ION

Standing long jumpStand in a semi-squat position with feet shoulder-width apart. Using a bigarm swing and countermovement (flexing) of the legs, jump forward as faras possible.

Lateral standing long jumpStand in a semi-squat position with feet shoulder-width apart. Using a bigarm swing and countermovement (flexing) of the legs, jump laterally as faras possible.

Multiple barrier jumpsBegin by standing at the end of the barriers. Jump forward over the barriers.Movement comes from the hips and knees. Use a double arm swing to main-tain balance and gain height. Minimize ground contact time. Use 3–5 barri-ers. Variation: use single leg.

Multiple lateral barrier jumpsThe movement is performed the same as the multiple barrier jumps, but itis performed in a lateral fashion. Use 3–5 barriers. Variation: single leg. Seephoto on next page.

[MAX CONDITION] 79

MAXCONDITION

Multiple box jumpsStand with feet shoulder-width apart at the end of a row of boxes. Jump ontothe first box, then step off the box, jump onto the second box, then off andso on down the row. Minimize ground contact time. Use 3–5 boxes.Variation: use single leg.

Multiple lateral box jumpsThis movement is performed like the multiple box jumps but the movementis performed in lateral fashion. Use 3–5 boxes. Variation: use single leg.

Depth jumpStand on a box, toes close to the front edge. Step from the box and drop toland on both feet. Try to anticipate the landing and spring up as quickly aspossible. Emphasize minimal ground contact time. Swing the arms upwardas you jump for maximal height. Variation: on landing jump for horizontaldistance, or jump for lateral distance.

80 [ JAMIE HALE]

MAXC

ONDIT

ION

Upper body depth jumpsAssume a pushup position with your arms fully extended on two boxesspaced evenly apart. Next, simply drop your hands to the floor and catchyourself with your elbows slightly flexed as the chest almost touches thefloor. Now, rapidly extend your arms so your hands leave the ground andpush the body upwards with the hands landing in the beginning position.Begin with a very low box, about 3–6 inches high.

Clapping pushupsPerform pushups while clapping the hands between each repetition.Variation: perform double hand clap.

Single leg multiple box jump with depth jumpThis is my favorite plyometric drill. Perform the single leg multiple box jumpin combination with the depth jump. The depth jump is performed forheight, straight distance and lateral distance. Rest adequately between eachmovement. Use 3 boxes for this movement. (Picture not shown.)

The above-mentioned drills are usually performed for 2–6 reps with 1–3minutes rest between sets. The parameters used are dependent on the inten-sity of the drill and the particular training phase. Sometimes the drills areused by themselves; other times they are use in combination with weighttraining.

Medicine Ball Training

Medicine balls are relatively cheap, easy to store and offer numerous bene-fits to athletes.

[MAX CONDITION] 81

MAXCONDITION

Benefits of medicine ball training:1) Can be used for plyometric training2) Helps athletes learn how to absorb impact3) Core development4) Coordination5) Improves range of motion

Medicine ball (MB) drills are used in the majority of my training programs.The frequency and volume of MB work varies among individuals. I feel likethese drills are particularly important for combat athletes and athletes whoseperformance is largely dependent on rotational strength (baseball players,golfers, tennis players, etc.). My athletes usually begin utilizing a programthat uses 7–8 different medicine ball movements in a circuit-like fashion.The circuit is completed one time for 5 throws each. As the athlete advancesI add another set or maybe another movement. This varies depending on theathlete and training phase. Medicine balls are also used in a complex type oftraining where they are superset with another mode of strength training (forexample, kettlebell swings with MB forward scoop throw). The weight of themedicine balls used in my programs is usually between 6 and 10 lbs.

Medicine Ball Drills

Step-in chest passHold the ball in front of the chest with the arms fully extended. Next, pullthe ball to the chest while stepping with the left foot. As soon as the left foothas completed the step fire the ball explosively. Once you have completedthe prescribed number of repetitions alternate the foot that steps forwardand repeat the sequence.

Step-in overhead throwHold the ball in front of the chest with the arms fully extended. Next, raisethe arms overhead while stepping in with the left foot. As soon as the left

82 [ JAMIE HALE]

MAXC

ONDIT

ION

foot has completed the step forward, fire the ball explosively. Once you havecompleted the prescribed number of repetitions alternate the foot that stepsforward and repeat the sequence.

Twisting chest passStand with the left foot facing forward and holding the ball on the rightshoulder. Next, twist slightly to the right and then explosively twist to the leftas you fire the ball with the right hand. Once you have completed the pre-scribed number of reps alternate the lead foot and throwing hand.

Lying supineWhile lying on your back with your arms fully extended a partner drops youthe ball. As soon as you receive the ball, flex the arms and bring the ball tothe chest. Next, throw the ball straight up towards the ceiling.

Twisting side throwHolding a medicine ball on your right, stand with feet shoulder-width apart,swing the ball to the right and then forcefully reverse directions to the left

[MAX CONDITION] 83

MAXCONDITION

and release. Once you have completed the prescribed number of reps throwfrom the other side.

Medicine ball sit-upBegin in the top position of a sit-up. Next, a partner throws you the ball andyou perform a sit-up as you catch the ball. As soon as you reach the bottomposition explode upwards while throwing the ball to the partner.

Seated chest passFrom a seated position hold the ball in front of the chest with the arms fullyextended. Next, pull the ball towards the chest and then reverse directionsas you rapidly fire the ball.

Seated overhead throwThis movement is performed from the seated position. Begin by holding theball in front of the chest at arms length. Now, raise the arms overhead andthen rapidly reverse directions as you throw the ball.

84 [ JAMIE HALE]

MAXC

ONDIT

ION

Medicine ball backward scoop throwThe movement is performed the same as it was for the kettlebell backwardscoop throw. (Picture not shown.)

Medicine ball forward scoop throwThe movement is performed the same as it was for the kettlebell forwardscoop throw. (Picture not shown.)

In summary, use common sense when developing plyometric (shock methodor powermetrics) programs. These movements should be introduced in aprogressive manner. Movements advance from low intensity (tuck jumps) tohigher intensity (depth jumps). Sufficient strength levels are very importantwhen considering plyometric training. This type of training places a lot ofstress on the musculoskeletal system.

Various Modes for Strength Training

In addition to the methods of strength training mentioned previously, vari-ous other barbell, dumbbell and non-conforming objects are utilized inMaxCondition Strength Training.

Power squatPlace the bar behind your neck. Concentrate on placing the bar relativelylow as opposed to a high bar squat. Grip the bar with a wide grip. Keep theback tight and flat. Keep your head forward and your feet flat on the ground.Next, begin the descent by pushing your hips backward. Your weight distri-bution should be towards the back of the foot. Continue to descend untilyour thighs are parallel to the floor or slightly lower. This movement empha-sizes the posterior chain (glutes, hamstrings, lower back).

[MAX CONDITION] 85

MAXCONDITION

Speed box squat with bandsWhen performing this movement, bands are attached to the bar outside theweight plates. The bands are anchored below to the rack. Jumpstretch(www.jumpstretch.com) bands are preferred for this exercise. The move-ment is performed just like the power squat but the athlete sits down on abox. Sit down on the box in a controlled manner. Keep the back tight andflat. When coming off the box think about jumping through the roof as youmove in an explosive manner. This movement emphasizes the posteriorchain and is great for stabilization and explosive strength. When using thebands, the athlete must explode through the entire movement as the weightgets heavier near the top. My athletes have had tremendous success with thismovement.

Overhead split style squatHold the bar overhead with a snatch grip and step forward with the left foot.Next, bend the knees and perform a split style squat. The front leg will beapproximately 90 degrees to the floor. Keep the back tight and arched. Also,keep pushing up and out on the bar as this creates a stable overhead posi-tion. Recover by stepping back with the front leg and then stepping forwardwith the back leg. This movement enhances core strength, shoulder strength,lateral balance, leg strength, hip flexibility and hip strength. Alternate leadlegs when the prescribed numbers of reps is complete.

Front split style squatHold the bar in the same position you would use when performing a front

86 [ JAMIE HALE]

MAXC

ONDIT

ION

squat. Next, step forward with the left foot and perform a split style squat.The front leg will be approximately 90 degrees to the ground. Keep the backtight and flat, elbows up. This exercise is great for the legs, hip flexibility,core strength and lateral balance.

Zercher squat To perform this lift, place the bar in the lower portion of a squat rack andhold it in the crook of your biceps. The arms are held up tight to your chest.Start with your feet slightly wider than shoulder-width apart. Move them alittle farther apart each set until they form a wide base in the last set. Fromthis position, perform standard squat technique. You’ll notice that as youwiden your base you’ll be able to significantly increase the depth and diffi-culty of this movement. Great for the legs, hips and lower back. You mightwant to wrap the bar with a towel as the weight gets heavier. A heavy weightis pretty hard to hold in the crook of the arms if not padded.

Side deadliftThis is a great exercise that will thicken the torso, strengthen the forearmsand help you improve your deadlift. Perform this movement by standing tothe side of a barbell and grasping it directly in the center. Drop into a low

[MAX CONDITION] 87

MAXCONDITION

deadlift position and drive off as you do with a standard deadlift but withparticular emphasis on pushing off the obliques.

Zercher good morningHold the bar in the crook of your biceps, arms up tight to your chest. Withyour feet wider than shoulder width, initiate the movement by pushing thebuttocks back and lowering to a position with the back approximately at 45degrees to the ground.

Single leg deadliftThis exercise requires a tremendous amount of stability, so unless you’re areal pro, begin with a very light weight. It is acceptable to place your backfoot on a step or block.. Be aware of your lower back position. Do not roundyour lower back — remain upright! This is an effective movement emphasiz-ing leg, hip and lower back strength.

Good morningWith a bar resting on your shoulders as in the squat position and kneesslightly bent, push the buttocks back until you are approximately 45 degreesto the ground and then drive the hips upwards and through. If you are ableto go lower while keeping the back flat go for it, but exercise caution. Thewidth of the stance can vary from wide to about shoulder-width apart.Within powerlifting circles, athletes will also perform with a rounded backor while holding the bar lower on the back. This movement emphasizes theposterior chain. (See photo on next page.)

88 [ JAMIE HALE]

MAXC

ONDIT

ION

Seated good morningGood Morning, Variation. This is a challenging variation to a standing goodmorning, which should not be performed without a sufficiently strong backand good range of motion. The key points with this movement are to makesure you don’t round your lower back and to begin with a minimal load.Back angle is 30–45 degrees to the ground. This is great for the lower back.

Waiter’s bowWith a plate held across the chest while maintaining a flat back, push thebuttocks back with a slight bend at the knees. Bend forward until the backis 45 degrees to the ground and then back up. Movement emphasizes theposterior chain. I often use this as the first exercise for general fitness enthu-siasts or athletes who are not accustomed to emphasizing the posterior chain.

Reverse hyperextensionThis movement is performed on a reverse hyperextension machine. Layacross the top of the machine in a position where you can grab the handlesand hang your legs off the end. The straps are placed around your legs. Lift

[MAX CONDITION] 89

MAXCONDITION

the legs straight up while keeping them straight. Your legs will be approxi-mately 90 degrees to the ground. Be sure to keep the legs straight and con-centrate on extending from the hips. This apparatus helps in developing theposterior chain and promotes spinal alignment. (You can find a reversehyperextension machine at elitefitness.com.)

Dumbbell swingsThe technique is the same as the one used for kettlebell swings. (Picture, seekettlebells.)

Standing dumbbell pressFrom a standing position hold a dumbbell in each hand and press thedumbbells overhead. Keep the dumbbells in a movement pathway that fol-lows an imaginary line running through the middle of the ears. Keep theknees soft and the core region tight. This is great for core stabilization, del-toid and triceps development.

Dumbbell push pressThe technique is the same as it is in the dumbbell press but you drive thedumbbells with the legs and finish the movement by pushing with the deltsand triceps. Slightly dip in the knees and reverse the direction as you drivethe legs up and press the dumbbells out at the top of the movement. Thismovement is great for legs, core region, delts and triceps. (Photo above.)

90 [ JAMIE HALE]

MAXC

ONDIT

ION

Dumbbell side pressUse the same technique that was used for the kettlebell side press. (Picture,see kettlebells.)

Dumbbell split style jerkUse the same technique that was used for the kettlebell split style jerk.(Picture, see kettlebells.)

Incline bench pressSit on an inclined bench. Un-rack the bar and then lower it to the chest ina controlled fashion. Next, forcefully extend the arms as you push the barback to the starting position. The movement is performed in a straight upand down fashion. This movement emphasizes the chest, delts and triceps.Variation: use dumbbells, kettlebells or perform unilaterally.

Unilateral decline dumbbell bench Sit on a declined bench. Holding a dumbbell in one hand, lower it to thelower chest area. Reverse the movement as you forcefully extend the armsand push it back to the starting position. This movement emphasizes thechest, delts, triceps and core. Variation: use kettlebells, dumbbells or a bar-bell.

Bentover rowStand with your knees slightly flexed and bend your torso at an angle ofabout 45 degrees keeping your back tight and straight. Take an overhand grip

[MAX CONDITION] 91

MAXCONDITION

on the bar with your hands slightly wider than shoulder width apart andyour arms dangling straight down. Next, row the weight to your mid abdom-inal region. This movement emphasizes the lats, teres major, arm flexors,rhomboids and the trapezius.

Barrel clean and pressBend down with the legs, keep the back tight and chest up, clean the barreland then press it overhead. Use a barrel that contains water as this createsan unstable object. This movement is great for the core region, legs, hips,shoulders, triceps and balance.

Tick tocksThis movement is used for the development of pinch grip strength. Squeezetwo weight plates together with one hand. The weight plates hang down byyour side. Next, swing the weight plates back and forth while the armsremain straight. Your arms will be at approximately 20–30 degrees to theground as they swing in front and behind the body. The movement can beperformed bilaterally or in a unilateral fashion. To increase the intensity of

92 [ JAMIE HALE]

MAXC

ONDIT

ION

the movement, place the weight plates farther from the palm of the hand asyou squeeze them. Perform the movement for 30 seconds.

Barbell farmers walkHold a barbell in each hand and begin walking. The goal is to keep the bar-bells parallel to the ground. This movement promotes forearm strength. (Seephoto on next page.)

Full contact twistThis is an extremely simple movement that has some tremendous sport-spe-cific carryover for athletes in need of rotational work. Place one end of a bar-bell in a corner and grasp the other end with your left hand prone (over-hand) and right hand supine (underhand). Pull the bar up using the torsoand hips and square up completely to the wall. In this manner, movement isgenerated with a simultaneous pull of the torso and hip drive.

Spread eagle sit-upsLie on your back with legs spread wide apart. Have a partner hold your legs.Next, perform full range sit-ups. This movement is great for the hip flexors

[MAX CONDITION] 93

MAXCONDITION

and abdominal area. Beware … this is probably going to be more difficultthan you think.

Ab pulldowns (cable)This exercise is performed using a cable unit with a rope attachment. Therope attachment is placed high. Place your back against the machine andgrab the rope behind your head. Begin leaning forward as the trunk is flexedapproximately 30 degrees. This exercise strengthens the abdominal region.

High low wood chop (cable)This exercise is performed on a cable unit with the attachment in the topposition. Grasp the handle with both hands and step away from themachine. While using a wide stance, pull the handle diagonally from highto low using only the oblique muscles. Keep the hips stabilized throughoutthe movement. This exercise is great for leg stabilization and obliquestrength.

90-degree straight leg toe touchLie on the ground in a supine position while positioning your legs upstraight. Place the hands on the shins and move them towards the toes. Holdthe top position for 2–10 seconds. This movement is great for the abdomi-nal region and static strength of the hip flexors.

94 [ JAMIE HALE]

MAXC

ONDIT

ION

Jackknives (v-ups)Lie on the ground in a supine position. Raise the legs off the ground 3–5inches, outstretch the arms to over the head, raise the legs and the arms atthe same time as they move towards each other. They will meet at a positionthat appears to form a V shape. The movement is used for abdominal andhip flexor strength.

Close grip bench pressPerform in the same manner as a bench press but place the hands closer toeach other. I prefer a position that places my middle finger at the end of theknurling. Keep your elbows in tight. This movement emphasizes the triceps,chest and delts. Variation: utilize dumbbells and keep them in contact witheach other throughout the entire movement.

Zottman curlPerformed with dumbbells, the Zottman curl is a hybrid between the stan-dard curl, the reverse curl and the hammer curl. Curl the dumbbells up witha palms-up grip, then at the top of the concentric phase, turn the palmsdown and lower back to the starting position. This is great for the elbow flex-ors.

[MAX CONDITION] 95

MAXCONDITION

Unilateral cambered bar curlThis movement is performed with a cambered bar while using on arm. Grabthe bar in the middle and curl it up, reverse the direction as you lower thebar. This exercise strengthens the elbow flexors and the forearms. Variations:use a barbell or perform the above movement on a preacher curl mechanism.

The movements mentioned in this chapter are used with varying rep andspeed protocols. As I have mentioned numerous times throughout the book,exercise selection is constantly varied as needs change. There are literallythousands of strength training movements that can be utilized. The move-ments mentioned in this chapter happen to be the ones I prescribe mostoften in my programs. Vary exercises accordingly.

NFT (Neural Facilitation Training) Methods

An example of this type of movement would be performing a power squatimmediately followed by a jump squat. Simply put, this method involvescombining weight training movements with plyometric exercises. The firstmovement recruits high threshold motor units which enhances neural exci-tation therefore contributing to the power production of the following move-ment. Remember, the name of the game is maximal motor unit recruitmentand firing rate. Do not take the first movement to failure as this could bedetrimental to the explosive movement that follows. This method has beeneffective for high level athletes but is probably not necessary to use withbeginners or intermediate level trainees. Below I have provided a few of myfavorite complexes for neural facilitation training:

• High hang power clean with tuck jumps• Behind neck split style jerk with alternating split style jump squats • Incline bench press with clapping pushups • High hang power snatch with medicine ball backward scoop throw

96 [ JAMIE HALE]

MAXC

ONDIT

ION

The above movements are usually performed for 3–6 reps each. In generalthis method can be utilized in two different ways. Alternate the movementsafter each rep performed or perform all the reps for the first movement thenmove on to the second movement. Rest 1–4 minutes between sets.

Hypertrophy

Hypertrophy: Living tissue grows by an increase in the size of its components.Increase in muscle diameter is due to the enlargement of individual musclefibers, an increase in the number and size of individual myofibrils (contrac-tile element of muscle, Goldspink, 1980) and an increase in the connectivetissue (McDonough & Davies, 1984). The increase in muscle protein is pro-duced by increased protein synthesis and decreased protein breakdown(Goldberg et al, 1975). Two types of muscle hypertrophy have been identi-fied.

1) Sarcoplasmic hypertrophy: the volume of the non-contractile protein andthe semi fluid plasma between the muscle fibers increases. The cross sec-tional area of the muscle increases but the density of muscle fibers perunit decreases and there is little or no corresponding increase instrength.2) Sarcomere hypertrophy: There is an increase in the size and number ofsarcomeres which comprise the myofibrils. The area density of themyofibrils increases and there is a significant increase in the ability toexert muscular force.

In the majority of sports, sarcomere hypertrophy is more important than sar-coplasmic hypertrophy. This is particularly true when relative strength andspeed of movement are important.

According to Vladimir Zatsiorsky, if muscle mass is the main objective train-ing is geared towards maximal activation of protein catabolism (breakdownof proteins) which in turn stimulates the synthesis of contractile proteinsduring rest periods (super compensation). Loads ranging from 6–12 reps arepreferred with rest periods of 1–2 minutes. Numbers of exercises are greatlyvariable with a higher number of different movements corresponding with alower number of sets per movement and vice-versa.

In regards to my finding, I have found that adequate nutrient supply and

[MAX CONDITION] 97

MAXCONDITION

great genetics are the primary contributors to enhanced muscularity.

Practical implications in regards to strength training:• Fillinov has established that excessively heavy strength loads decreasespeed and force output of boxers’ punches (Siff 2000).• Deniskin (1976) has found prolonged use of volumous strength loadsreduces power output of weightlifters, triple jumpers and high jumpers.• Strength training should focus on preparing muscles, tendons, liga-ments and other connective tissues as well as bones for sports prepara-tion. • Development of sarcoplasmic hypertrophy weakens the developmentof the vascular system. This results in diminished nutrition and oxygena-tion of the muscle, slowing down of metabolic processes in the muscleand less efficient disposal of waste products from the body (Zalessky &Burkhanov, 1981).• Multiple high repetition sets of bodybuilding or circuit training rou-tines to the point of failure may inhibit the formation of contractile mus-cle fibers.• There is no best way to induce hypertrophy as this is highly individu-alized and debatable among researchers. • All tissues do not strengthen or hypertrophy at the same rate.• The establishment of a 1 rep maximum is highly unreliable as it willvary daily. • An increase in strength is not necessarily associated with an increasein hypertrophy or vice-versa.• Muscle tension is not constant through any movement but variesbetween zero and a certain maximum as joint angles change (Siff 2000).

98 [ JAMIE HALE]

MAXC

ONDIT

ION

Chapter 8 Work Capacity/Endurance

GPP (general physical preparation): Verkhoshansky defines GPP as exercisedesigned to enhance an athlete’s ability to handle increasingly greater vol-umes of work. Bompa says the greater the work capacity the easier it becomesfor the body to adapt to the increase of the physical demands of training.GPP work enhances recovery, speed, strength, endurance and flexibility.Enhancing work capacity is a necessity for athletes.

Most athletes are probably aware of the role endurance training plays in theirconditioning programs. My question is how many are aware of the propermethods needed to enhance this ability? From the coaches and athletes Ihave spoken to very few have a grasp on what they should really be doing toincrease their work capacity as it relates to their event. About 80–85% ofsports is primarily anaerobic in nature, yet coaches have their athletes run-ning 5 miles per day. This type of activity is detrimental to power produc-tion. It is important to have a general understanding of the bio-energetic sys-tems the body utilizes to perform movements. Refer to my article “MuscularEnergetics” at www.maxconditon.com for an in-depth look at the differentpathways of energy production. Below I have listed some basic terms oftenmentioned when discussing endurance training.

Aerobic Endurance: The capacity of the muscles to perform with oxygenbeing the primary source of fuel utilized.

Anaerobic Endurance: The capacity of the muscles to perform withoutsufficient oxygen.

VO2 Max: Maximum oxygen uptake.

Anaerobic Threshold: Exercise beyond this level induces strong acidosis(high levels of acidosis cause various disturbances in the muscle cell).The lactate concentration at this level is about 4 millimoles per liter inmost athletes. At this level anaerobic mechanisms are the primarysources of fuel.

At any time there is a combination of aerobic and anaerobic mechanisms

[MAX CONDITION] 99

MAXCONDITION

working to produce movement. To design an effective endurance program itis important to understand which energetic pathway is primarily utilized incarrying out specific tasks. In general, activities that are intense and short induration (up to 2.5–3 minutes) are primarily anaerobic. As the activity goesbeyond this point it becomes more aerobic in nature. Keep in mind that theprimary pathway can change often during an event. The anaerobic system issometimes called upon for explosive bouts of energy. As an example, twoguys have been in the guard position for 5 minutes. Suddenly the guy on thebottom explosively sweeps the man on top, mounts him and begins deliver-ing forceful blows.

Increasing endurance capabilities depends mainly on three factors: 1) Improving lactate threshold (anaerobic threshold) 2) VO2 Max

3) The ability to relax

To improve lactate threshold the athlete performs activities with high inten-sity for 2.5–3 minutes. The body learns to cope with the high lactate levelsand function at intense levels. When training to improve VO2 Max, longer

durations of activity with lower intensities are used. The ability to relax playsa key role in an athlete’s endurance performance. Many athletes have greatendurance capabilities, but due to their inability to relax in the field of play,they appear to have poor endurance. I have seen many athletes in the gymable to function for an eternity, yet when they compete they look like theyare dying within a couple of minutes. When a competitor is not able to relax,his breathing is usually hampered and his body is in a constant state of iso-metric contraction which rapidly results in fatigue. One of the best ways tolearn how to relax is by providing yourself with an inner voice that is con-stantly telling you to relax. Everyone has his own way of doing this, but themain key is to constantly remind yourself that you are in great condition andyou can go all day if you need to. Performing in front of large crowds and indifferent environments can also be beneficial when learning to relax.

MaxCondition Endurance Training

As with all other modes of MaxCondition Training, protocols to enhancework capacity vary among athletes. In general, my athletes do not dedicate agreat deal of time to low intensity extensive aerobic training (running 5

100 [ JAMIE HALE]

MAXC

ONDIT

ION

miles, biking for 1 hour, etc.). If an athlete comes to me who has had noexperience with endurance training, I will probably advise low intensity aer-obic training for 3–4 weeks (1.5–2 miles), 3–4 days per week. After this peri-od of forming an aerobic base, work will become more intense and specificin nature. I like to introduce the athlete to Aerobic/Anaerobic Interval train-ing along with non-weighted and weighted GPP.

With a typical Aerobic/Anaerobic Interval session my athletes simply alter-nate between low to moderate aerobic activity and high intensity anaerobicactivity.

Aerobic/Anaerobic Interval Training

Movement performed: rowing machine or bike.Moderate activity for 2 minutes followed by 10 seconds of sprinting.Perform movement 7–10 cycles.

Movement performed :running or rowing. Movement performed at a moderate pace for 90 seconds followed by 15seconds of high intensity anaerobic activity (sprinting). Perform 7–10cycles.

Lactate Threshold/Anaerobic Threshold Training is also used frequently inmy programs as this is an important determinant in an athlete’s work capa-bilities. Keep in mind no matter what an athlete’s VO2 Max is, if the lactate

threshold is low this oxygen cannot be utilized.

Lactate Threshold/Anaerobic Threshold Training

Punch out drills.Punch a heavy bag non-stop for 1–1.5 minutes. Throw straight puncheswith no pause between strikes. Perform 3 rounds, rest 30–45 secondsbetween rounds.

High knee skips 15 seconds, Sprint 15 seconds.Perform 6 cycles for a total of 3 minutes. Rest for 1 minute between sets.Perform 3 sets.

[MAX CONDITION] 101

MAXCONDITION

This drill will push lactate levels high and will test the athlete’s will anddetermination.

Non-weighted GPP

Non-weighted GPP is generally performed 2–5 times per week. Your body-weight is the only resistance that is utilized in these movements. I use a widearray of movements that promote a multitude of different movement pat-terns. A big advantage with non-weighted GPP is that it can be performedanywhere and no equipment is needed. A variety of benefits can be expect-ed with this type of training.

GPP benefits:• Promotes restoration• Enhances motor abilities• Increases work capacity (aerobic and anaerobic endurance)• Builds mental toughness

Below is a program designed to prepare a mixed martial arts athlete for afight that is scheduled for four 4-minute rounds with one minute of restbetween each round.

GPP circuit: Perform this circuit three times non-stop for a total of 6minutes. Perform four rounds with 1 minute rest between each round.

Burpees: 30 secondsShuffle splits: 30 secondsMountain climbers: 30 secondsCross leg jumping jacks: 30 seconds Total duration: 24 minutes.

Note: It is important to cycle high intensity movements with lesser inten-sity movements.

To monitor performance levels, count the repetitions performed during theGPP circuit. The goal is to increase the number of repetitions performedwith each workout. Perform the movements with good technique. You needto learn to maintain proper form even in the face of fatigue.

102 [ JAMIE HALE]

MAXC

ONDIT

ION

Weighted GPP

In general, weighted GPP is performed 1–3 times per week. This depends onthe particular athlete and the intensity levels of the weighted GPP work. InMaxCondition Training a wide array of modes are used for weighted GPPtraining. Among my favorites are tire chops and sled pulls. Weighted GPP isperformed while using specific distances and time intervals. Weighted GPPoffers the same benefits as were discussed with non-weighted GPP.

Weighted GPP CircuitSledgehammer Tire Chops with Sled DragTen strikes with left foot forward, 10 strikes with right foot forward. Nextpull the sled 100 feet, turn around and pull the sled back and repeat thecycle. This cycle is repeated for 5 minutes. The athlete rests 1–2 minutesand repeats the cycle. Perform 2–3 cycles.

Here are some of the most common movements utilized in MaxConditionnon-weighted and weighted GPP training.

BurpeesJump up high with arms outstretched. As you land go all the way to the floor(calves to butt). Kick the legs back, bring feet back up and jump to the sky.This is a great movement for reactive strength and power endurance.

Shuffle splitsShuffle split back and forth while moving out of the hips. Feet split 12–18inches.

[MAX CONDITION] 103

MAXCONDITION

Mountain climbersFrom a push-up position bring one knee towards the chest while the otherleg is outstretched. Alternate leg positions back and forth. Knees and feetremain straight ahead.

Cross leg jumping jacksPerform with arms relatively straight, as legs come together they cross eachother. Alternate which leg is in the front and back.

Slalom jumpsJump back and forth laterally over an imaginary line. Keep feet close togeth-er and minimize ground contact time.

Knee to elbowBring left knee up high as the right elbow crosses over the body and touch-es the left knee. Now the right knee comes up as the left elbow makes con-tact with the knee. Emphasize twisting out of the trunk. (See photo on nextpage.)

104 [ JAMIE HALE]

MAXC

ONDIT

ION

Hip twistsKeep shoulders pointed straight ahead while you jump off the ground twist-ing the hips from side to side. Emphasize low ground clearance.

Ankle hopsHop up and down with the ankle joint emphasizing explosive plantar flex-ion. Keep slight bend in knees.

The movements I just explained are performed in a circuit fashion forapproximately 30 seconds each. When beginning a non-weighted GPP rou-tine, trainees usually begin performing four movements for a total of 2 min-utes. This makes up one round. I usually recommend 2–3 rounds for begin-ners. Rest periods are usually 45–60 seconds. As athletes become moreadvanced they work their way up to 4–5 rounds, 6–8 minutes each. Theduration depends on the athlete and his particular needs. Emphasize goodtechnique when performing these movements. If technique suffers whenperforming in the face of fatigue, it is probable that this will occur in thefield of play as well.

[MAX CONDITION] 105

MAXCONDITION

Weighted GPP Exercises

Forward sled pullAttach a sled to a belt and begin walking forward. Emphasize long steps.Keep your torso relatively straight. This movement is great for hip extensionand core strength.

Backward sled pullAttach a sled to a belt and walk backwards. This exercise is great for thequads. This movement is often used for knee rehabilitation.

Lateral sled pullAttach a sled to belt and walk laterally. Moving to the left, push off with yourright foot as you step with the left. Next, pull the right foot to the left usingthe left foot. Movement emphasizes abductor and adductor strength.

Carioca sled pullMoving to the left, the right foot crosses in front of the left foot, then theleft foot steps to the left, then the right foot crosses behind the left, and then

106 [ JAMIE HALE]

MAXC

ONDIT

ION

the left foot then steps left. Alternate stepping in front of the left foot andbehind the left foot. Alternate directions and perform in the same manner.This movement is great for hip strength and mobility.

Farmers walk Perform this movement as described in Chapter 7. Utilize dumbbells, sand-bags, weight plates or barbells.

Overhead dumbbell walk (snatch position)Hold the dumbbells overhead in a snatch position and begin walking.Emphasizes core strength, leg strength, shoulder stability, and balance.

Overhead dumbbell walking lunge Hold dumbbells overhead and perform walking lunges. This exercise empha-sizes shoulder stabilization, balance and core strength.

Overhead barrel walksPerform as you did with the overhead dumbbell walk but use a barrel partial-ly filled with water.

[MAX CONDITION] 107

MAXCONDITION

108 [ JAMIE HALE]

The XvestTM

By John Davies

The following article written by John Davies regarding the tremendous applications of the XvestTM iisreprinted with permission from “The Code” at renegadetraining.com.

With a firm understanding of the concepts of our training firmly in place and the realizationthat true all-around athletic development will come via adherence to the "wheel of condition-ing" it is definitely time to get to some real-world work with the Xvest.

First though, I need to quickly to point out one of the typical errors with weighted vest train-ing is the simple, almost pedestrian use of it as a merely resistance with isolation movements(i.e. dips, chins). That is a grave error as it can and should be in used in many facets of train-ing, from compound explosive lifts, to General Physical Preparation.

Within training circles, it is quite common to be asked, what is the "one thing" that shouldbe done in training. And as I am so known to say "the one thing is the whole thing", empha-sizing that there are no short-cuts and no "one thing" that will perfect your training. Yet at therisk of sounding to bold, with complete adherence to our "training concepts" and "the wheel",the use of the Xvest is quite possibly the most powerful tool in exercise training not merelyfor work within the gym but external use in passive daily wearing.

That is a decided "key" to training with the Xvest; the product can be used throughout yourday in any setting with tremendous benefits. When employing the Xvest, the first step in ourwork is to wear it in our daily activities that you normally encounter. Starting slowly withroughly 5% of bodyweight for a few hours a day. While it may seem like a small amount, itwill impact upon you and you need to gradually build up tolerance but also be careful not todisrupt correct biomechanics - remember at all time's picture-perfect posture (re "concepts")must be maintained. Quickly the weight will build and the vest will be worn throughout theentire waking day, including training. This has been shown to have dramatic impact on forcedevelopment within weeks of starting this training. Extensive research, notably performed byC. Bosco in the mid 1980's laid the groundwork of what he termed as a "hypergravity" train-ing period and its impact is nothing short of startling. With common adaptation (consideredat the neurogenic level) we gradually, over a period of months, build up to wearing up to 10-20% of bodyweight and the training effect has continued to improve.

In our next installment, we'll take a look at application within training day environments.

[MAX CONDITION] 109

Evolution of The Steel SledgeBy Jamie Hale

For hundreds of years various swinging and choppingmovements have been utilized by strongmen, military per-sonnel and combat athletes as a cornerstone of their train-ing. If you look at photos of old-time strongmen and com-bat athletes they are often pictured holding some type ofsledgehammer or club. Legendary boxer Jack Dempsey con-tributed a large part of his success to wood chopping move-ments. Modern day boxers De La Hoya, Foreman and ahost of others have also noted the significant benefits ofthis type of activity. Richard Sandoval (former boxingchamp, trainer at Top Rank) stated that back in the olddays when he trained they didn’t have all of those fancymachines and techniques. He spoke of his use of woodchopping and hitting old tires with a sledgehammer.Sandoval feels the boxers of today have become too prissyand have forgotten about the tried and true exercises suchas sledge training. Sledge training is not a new concept, butit has recently been re-invented and has received the pub-licity it deserves.

Numerous fire departments incorporate the sledge intotheir fitness testing. Corpus Christi Fire Department,Greensboro Fire Dept., and Marinwood Fire Dept areamong the many fire departments that implement sledgetraining into their fitness regimens and testing protocols.These tests include measurements of anaerobic endurance,and force production.

Information on Sledge training can be found in abundanceon the Internet. Coach John Davies’ magazine The Code(www.renegadetraining.com) dedicated an entire seriesof articles detailing the benefits and uses of sledge training.Sportspecifictrainig.com has endorsed sledge trainingas being beneficial for core, leg, hip and back strengthen-ing. Fitrex.com says that sledge work is great for range ofmotion and strengthening of the wrists. According toFitrex.com all good strength and conditioning coachesshould be familiar with sledge work. A recent article titled“Developing Event Specific Strength For The JavelinThrow” appeared in Master Track and Field Daily News- DailyNewsletter and described sledge training as an excellentsports specific movement for javelin throwers.

I was first introduced to Sledge Training by an old timeboxing coach. He told me his athletes had been doingsledge work for the past twenty years. I had read of this inthe past, but had not given it much consideration. As Ibegan to research and talk to various coaches and athletesfrom around the globe I realized this was a type of trainingthat was widely encouraged by numerous successful coach-es. When I first began incorporating Sledge training intomy programs I exclusively used it with combat and strong-man athletes. I noticed immediate gains in the physicalpreparedness of these athletes. The benefits from this typeof work are numerous (refer to “Intro to Sledgehammers”at www.torqueathletic.com) Presently I prescribe thistype of training to competitive athletes from various sportsas well as general fitness enthusiasts.

Realizing the tremendous potential of this training methodTorque Athletic and I teamed up to design the ultimatesledge: the Steel Sledge (archaic training meets moderntechnology).

Why The Steel Sledge?• Finally a sledge that the head won’t fly off (lasts alifetime)• The Steel Sledge comes in two types of designs. SteelSledge design (12, 20 & 30lb) and the Urethane headdesign (20lb).• 3 inch steel mass head with flat machine bottom forease of parking after use.• Handle 11-gauge steel, 1.5-inch diameter (great forgrip), 1.25-inch diameter 12lb.• Entire sledge has a military crinkle black finish forgrip durability and an unparalleled look.• Handle has 3/16 inch steel cap slug welded to it forgrip location during intense workouts.• Urethane head Sledge designed to reduce impactshock during striking contact. • Urethane head Sledge molded after original pound-ing mallets of days gone by.• Easy on the hands.• Hollow handle displaces center of mass farthertowards the end. This challenges leverage greatly.• Commercial friendly appearance.

Purchase the sledge at www.torqueathletic.comCopyright 2003 Coach Jamie Hale

Backpack walksLoad a backpack full of sand, rocks, weight plates or whatever. Begin walk-ing with an upright posture. Variation: walk backwards or sideways.Movement emphasizes core strength.

Sledgehammer tire chopsWith the left foot in the front take a fighter’s type stance, rotate out of thefeet, hips and torso as you strike the tire. Be sure to rotate the body in thismanner as this decreases the shearing force that occurs in the knees andback. After 15 strikes switch the lead foot. The alternation of lead feet con-tinues in this fashion until work time has elapsed. Beginners start with 1-, 2-and 3-minute rounds. Advanced athletes may perform three, 5-minuterounds. Vary accordingly. This exercise taxes the entire body.

Weighted GPP Combination• Sledgehammer tire chops rotated with overhead dumbbell carry• Forward sled pull with backpack carry with farmers walk. All threemovements are performed simultaneously.

These movements are performed for distances between 100–200 feet.Beginners perform 3–5 sets while resting 45–60 seconds between sets.Advanced athletes may perform 6–9 sets. Another option is to perform themovements in combinations, for 2–10 consecutive minutes per round. Weusually perform 1–3 rounds. The combinations used are endless.

110 [ JAMIE HALE]

MAXC

ONDIT

ION

Chapter 9Program Design

Thus far I have provided a ton of information concerning various exercisesand training principles. Now, you might ask, “How do I incorporate all ofthis information into a workout?” In this chapter I will discuss some guide-lines you can use when designing a program. I will also provide three sampleprograms I have designed for athletes from various sports.

At any specific time the qualities emphasized in training will vary. Each train-ing phase lays the groundwork for each following training program.Depending on the individual and the sport he participates in, the emphasison the development of a particular quality will vary. This is hard to optimizein an institutional setting as one coach may be in charge of 150 athletes. Forthis reason athletes that play a particular position all adhere to the sametraining methods. In this case the law of individuality is not stressed. In myprograms I usually work one-on-one with athletes. This allows me to getmore individualized and specific with their programs. Keep in mind, no pro-gram is written in stone. If the program is not producing the desired results,simply alter the design. Humans are sometimes hard to figure out. A partic-ular program may have been effective for a thousand people but one comesalong who gains no benefits at all from this miraculous workout. Yes, it hashappened to me on occasion. What do we do now? We sit down and lookat numerous variables and investigate the athlete’s activities outside of thegym and their mental state. From this point we design a modified program.In some cases no matter what you do the athlete does not progress. This isusually due to lack of motivation and purpose. If the athlete does not havethe want or belief, then no program in the world can help.

Following are three sample programs that I designed for athletes.

Sample Training Programs

CASE ONE:Individual characteristics: The athlete is a 41-year-old female who has been asuccessful competitive bodybuilder for the last six years. Her previous train-

[MAX CONDITION] 111

MAXCONDITION

ing methods were typical bodybuilder training. Before beginning the train-ing program seen below, I had worked with her for about 8 weeks on variousaspects of fitness. Basically everything I incorporated in this athlete’s pro-gram was novel to her.

Goal: She is ready to take on a new endeavor as she and her husband willtravel to Alaska where they will participate in a one-week mountaineeringexpedition. For her trip to be successful, she will need to develop a variety ofmotor qualities, particularly work capacity.

Training Program• General warm-up: Bike or treadmill 5–7 minutes.• DROMS (dynamic range of motion stretching)• Davies Hurdle hip mobility: Performing inside leg over, outside leg over, under hur-dle, 2–3 sets each while utilizing 4 hurdles.• Tumbling drills: forward, backward, shoulder rolls. 10–15 rolls each.

QuicknessQuick hop box turns, performed for 8 seconds. 4 sets. Rest 20–30 seconds between each.

Strength Training: TuesdayPerform the following exercise in circult fashion. Do 6 reps of each movement. Once youdo each movement for 6 reps, that is considered 1 set. Perform 3–4 sets, resting 1 minutebetween sets.

CircuitDumbbell push pressKettlebell cannon ballsBent over rowOverhead medicine ball throwDumbbell side pressMedicine ball chest passIncline dumbbell benchClapping push ups

Crucifix holds (dumbbells): 30s

Non-weighted GPPPerformed 2 times non-stop for a total of 4 minutes per round. Circuit is performed 4rounds with 1 minute rest between rounds. Total duration of work time is 16 minutes.

1) Burpees: 30s 2) Shuffle splits: 30s 3) Mountain climbers: 30s4) Cross leg jumping jacks: 30s

Weighted GPP

Forward, backward sled pull with sledgehammer tire chops. Movement is performed for two

112 [ JAMIE HALE]

MAXC

ONDIT

ION

5-minute rounds. The rest period is 60–90 seconds between rounds. Sled is pulled forward100 feet, next the sled is pulled back to the starting position with a backward pull. Afterthat, the tire is chopped with the sledgehammer for 10 strikes with the left foot forward,then 10 strikes with the right foot forward for a total of 20 strikes. Repeat the sequence.

Static Stretching:Hold stretches 10 seconds each.

Thursday Workout:Pre-strength training: same as Tuesday.

Perform the following exercise in circult fashion. Do 6 reps of each movement. Once youdo each movement for 6 reps, that is considered 1 set. Perform 3 sets, resting 1 minutebetween sets.

CircuitOverhead split style squatSplit style jump squatsPower squats Jump squatsReverse hyperextensionMedicine ball wood choppers

Post-strength training: same as Tuesday.

In addition to the training performed Tuesday and Thursday, she performedrock climbing, backpacking and mountaineering skill work 3–4 days perweek. These sessions varied in time from 1–3 hours.

The last week before the event we eliminated the strength training and per-formed moderate GPP work along with skill work three times. She told methe trip went well and that her performance was so great that the climbseemed relatively easy. Making the event easy is the whole premise for mytraining programs. She was evaluated by the expedition guide and she scoredperfect in all categories.

CASE TWO:Individual characteristics: The athlete is a 26-year-old male who has partici-pated in sports his entire life. He is a former competitive wrestler and base-ball player. He has used a wide array of training modes in his athletic career.He is experienced with the Olympic lifts, kettlebells, and training withnumerous non-conforming objects. Within the last year he has also concen-trated heavily on increasing his agility and quickness levels. When he first

[MAX CONDITION] 113

MAXCONDITION

contacted me, he told me his ultimate goal was to become a competitive no-holds-barred (NHB) fighter. He said he would do anything that was requiredto be successful at this tough sport. Below is mesocylce 2 that I designed forthis enthusiastic competitor.

Training ProgramGeneral warm-up: jump rope two 2-minute rounds. Jump rope is used for the generalwarm-up as well as agility training. DROMS (dynamic range of motion stretching)Davies hurdle hip mobility: Perform inside leg over, outside leg over, under hurdlemovements for 2–3 sets each utilizing 4 hurdles.Tumbling: forward, backward, shoulder, dive, backward extension rolls performed8–10 rolls each.

Quickness:Sprawl rolls and stands. Four rolls per set, alternate directions of roll. Rest 30–45 secondsbetween sets. Perform 3–4 sets. Performed Wednesday, Friday, and Saturday.

Agility LadderCrossover steps, in and outs, lateral in and outs, lateral up and back run. Perform two setsof each movement back to back then rest 30–45 seconds before performing the next move-ment. Performed Wednesday, Friday, and Saturday.

Strength Training: MondayExercise Sets Reps Rest

High hang power snatch 6 2 2m (emphasize speed)

Power squats 4 5 3m Good morning 3 5 2mCompound 2 10 1m

Spread eagle sit-upsHi low wood chop

WednesdayBehind neck push press 6 2 2m

(emphasize speed)Incline bench press 4 5 3mDumbbell flat bench press 3 5 3mClose grip bench press 3 5 2m Barbell farmers walk 3 200ft 1mMedicine ball circuit 1 5

Step in chest pass left foot Step in chest pass right footStep in overhead throw left footStep in overhead throw right foot

114 [ JAMIE HALE]

MAXC

ONDIT

ION

Twisting chest pass, left foot forwardTwisting chest pass, right foot forwardLying supine chest pass

FridayHigh hang power clean 6 2 2m

(emphasize speed)Bent over row 4 5 3mFace pulls 3 5 3mSingle arm cambered bar curl 3 5 2mOverhead kettlebell walk 3 200ft 1m

(snatch position)

SaturdayPerform the following exercise in circult fashion. Do 5 reps of each movement. Once youdo each movement for 5 reps, that is considered 1 set. Perform 2 sets, resting 1—2 minutesbetween sets.

CircuitMedicine ball backward scoop throw Medicine ball forward scoop throw Windmill

Full contact twist

Wednesday & Saturday• Post-strength training• Rowing or running sprint interval work. Perform 90 seconds of moderate work fol-lowed by 15 second sprints. Perform 7 cycles. Add one cycle per week for the next threeweeks. In the next mesocylce we incorporate non-weighted and weighted GPP as ourwork capacity rises.

Monday, Wednesday, Friday & SaturdayStatic stretching at the end of the training session.

In addition to the workout provided above the athlete performs MixedMarital Arts work Tuesday and Thursday. Currently he is 3–0 as a NHBfighter.

CASE THREEIndividual characteristics: The athlete is a 19-year-old female who plays col-lege softball. She will be entering her sophomore year this fall. She is also alifeguard during the summer and spends a great deal of time running. Upuntil she met me, her sports conditioning was comprised of circuit strength

[MAX CONDITION] 115

MAXCONDITION

training and running 1–2 miles per day. Obviously, I altered her programtremendously when I began working with her. The first mesocycle of train-ing involved an adaptation phase which lasted 4 weeks. This phase involvedhigh rep weight training with basic free weight movements, tempo speedwork, agility and quickness training in low volumes. Below is the secondmesocycle I designed for this athlete.

Training Program• General warm-up: Jump rope two 2-minute rounds.• DROMS (dynamic range of motion)• Davies hurdle hip mobility drills: Inside leg over, outside leg over, duck under 2–3sets each. • Tumbling drills: Forward, backward, shoulder roll, dive roll 10–15 each.

MondaySpeed (start, acceleration) max effort

• Running form drills: Arm swing, duration 8 seconds. Leg cycle, 8 reps each leg.Tempo skip, 15 yards, and high knees 15 yards. Each movement is performed for threesets, rest 30 seconds between sets. • 4 sprints 20 yards, rest 90 seconds (2 positional starts, 2 sideways starts)• 4 sprints 10 yards, rest 75 seconds (2 positional states, 2 sideways starts)

FridaySpeed (start, acceleration) tempo sprints8 sprints 20 yards, rest 45–60 seconds(positional start)

Agility ladderOne foot per rungs, two feet per rungs, crossover step. Perform 3 sets each. Rest 30 secondsbetween movements.

QuicknessGoalie drill: 10 rolls per set. Perform 4 sets. Rest 30 seconds between sets.

Strength Training

MondayExercise Sets Reps RestPower squats 4 6 3mDumbbell stiff legged dead 2 6 2mDumbbell step-ups 2 6 2mReverse hyper 2 10 1mSpread eagle sit-ups 2 10 1mHi low wood chop 2 10 1mStanding calf raise 1 15 1mSeated calf raise 1 15 1m

116 [ JAMIE HALE]

MAXC

ONDIT

ION

WednesdayStanding dumbbell press 4 6 3mSuperset 3 6 2m

Bent over row Incline dumbbell bench

Dumbbell shrugs 2 6 90sSuperset 2 8 90s

Decline dumbbell triceps ext Hammer curls

Lying L flies 2 10 1mRolling thunder 2 30s 1m

FridayRepeat day 1, Alternate days

SaturdayMedicineball circuit: Perform each pass five times. Complete 2 circuits, resting 1 minutebetween each circuit.

Step in chest pass, right foot Step in chest pass, left foot Step in overhead throw, right foot Step in overhead throw, left footTwisting chest pass, right footTwisting chest pass, left footUnderhand twisting pass, rotate to the leftUnderhand twisting pass, rotate to the right

Monday, Wednesday, and FridayPost strength training

Non-weighted GPP: Perform three 2-minute rounds. Rest 1 minute beteen each round.Burpees 30sShuffle splits 30sMountain climbers 30sLateral movement 30s

Static stretching is performed at the end of each training session.

Each program in this book is just an example of the variations involved withprogram design. Have an open mind when designing programs and thinkabout the qualities required to perform the sport and the individual’sstrengths and weaknesses.

[MAX CONDITION] 117

MAXCONDITION

About the Author

Coach Hale is the owner of Total Body Fitness, Winchester Golden GlovesBoxing and MaxCondition Sports Conditioning. He designs comprehensivetraining programs for coaches and athletes worldwide. He is the author ofOptimum Physique and contributor to numerous exercise and sports publica-tions. Coach Hale is an official member of The World Martial Arts Hall ofFame in recognition of his strength and conditioning work with martialartists. He also serves as vice-chairman for the World Martial Arts Hall ofFame. His training programs are based on practical science as well as in-the-trenches knowledge. To learn more about Coach Hale visit his site atwww.maxcondition.com.

“In discussing Coach Hale, I think of someone who believes in that great‘roll-up the sleeves’ hard work and dedication that made this nation great.No fancy equipment, just a ruthless approach and drive to be the best at hisprofession, which has been supported by his clients’ results.”

——Coach John Davies, author of Renegade Training for Football andXtreme Sports Training ~ Renegade Style; Founder of Renegade TrainingInternational www.renegadetraining.com.

“Coach Jamie Hale recently conducted a sports performance seminar at ourhigh school. I was overwhelmed by the amount of material that we coveredin only one day. Coach Hale was great with our athletes and I was impressedwith how well they responded to his instructions. I now have better methodsfor training my athletes and a new direction with new goals to shoot for. Istrongly recommend that you check out Coach Hale’s material and consid-er a personal seminar with him.”

——Coach Shane Adkins

“As the serious athlete and a man in the sports business, who also works asa translator and freelance writer, I have studied many books and articlesfrom the famous writers and champions, but there is something differentabout Jamie. It is obvious that he is familiar with the obstacles and problemsthat athletes may have in their way and it is very important … that is why Iinvited him for an interview in one of the best sports magazines in Iran. Hewrites his articles so they are easy to understand and I have learned myselfmany effective and good points from his articles, programs and his brilliant

118 [ JAMIE HALE]

MAXC

ONDIT

ION

book. I wish you all success my friend!” —Alireza Fadaie Khoi, Certified Kickboxing Instructor, Translator and AuthorRepresentative of Kick Middle East and West of Canada

Logon to www.MaxCondition.com

Site offers:

• Consultation Services: Phone consultation, Personal Program andNutritional design, personalized video programs

• MaxCondition Sports Performance Training Camps

• Schedule of seminars and sporting events.

• Products include: books, videos, training equipment, apparel, supple-ments and more……

• Training and Nutritional Articles

[MAX CONDITION] 119

MAXCONDITION

References

Bompa, T. (1999) Periodization Training For Sports; Human Kinetics Publishing

Brown, L.E., Ferrigno, V.A., Santana, J.C. (2000) Training For Speed Agility and Quickness;Human Kinetics Publishing.

Chu, D. (1998) Jumping Into Plyometrics; Human Kinetics Publishing.

Costello, F. Kreis, E.J. (1993) Sports Agility; Taylor Sports Publishing Inc.

Davies, J. (2002) Renegade Training For Footbal; Dragon Door Publications.

Dintiman, G. Ward, B. Tellez, T. (1998) Sports Speed; Human Kinetics Publishing.

Drechsler, A. (1998) The Weightlifting Encyclopedia; A is A Communications.

Foran, B. (2001) High Performance Sports Conditioning; Human Kinetics Publishing.

Francis, C. (1997) Training For Speed; Faccioni Speed & Conditioning Consultants.

Hale, J. P. (2000) Optimum Physique; Jamie Hale.

Hale, J. P. (2000) www.maxcondition.com; Jamie Hale.

Janseen, P. (2001) Lactate Threshold Training; Human Kinetics Publishing.

Kurz, T. (1994) Stretching Scientifically; Stadion Publishing Company, Inc.

Siff, M.C. (2000) Supertraining; Mel C. Siff.

Staley, C. (1999) The Science of Martial Arts Training; Multi-Media Books.

Tsatsouline, P. (2001) The Russian Kettlebell Challenge; Dragon Door Publications.

USA Weightlifting (1991) Club Coach Manual; USA Weightlifting.

Zatsiorsky, V. (1995) Science and Practice of Strength Training; Human Kinetics Publishing.

120 [ JAMIE HALE]

MAXC

ONDIT

ION

[MAX CONDITION] 121

MAXCONDITION

For more on Jamie Halelog on to:

www.maxcondition.com

Want discounts on cool gear and equipment?log on to:

www.renegadetraining.com/maxcondition.html

It’s our way of saying “thanks.”