Last month, we discussed the basic purpose of the bench press exercise in a performance enhancement program,  and provided some basic tips for improvement in this important upper body strength movement.  This month, it’s time to implement some basic program design into how to integrate the bench press into a strength improvement program. 

Below is a sample two day lifting  program to improve upper body strength levels especially geared towards improvements in the bench press.  This is only a sample and there are many different exercises that can be utilized to improve in this area.  The two upper body lifting sessions should be done with a minimum of 72 hours rest between workouts if at all possible.  Be sure to incorporate into your training program an equal amount of exercises geared towards improving strength in the legs, core, and back regions as well. 

The exercises listed below that are designated with an asterisk (*), are designated as the core movements and require a warmup of lighter weights to prepare the muscles for the three working sets that follow.  Warmup sets should be done with from 8 to 10 repetitions.  The undesignated sets are assistance movements and the athlete should be sufficiently warmed up at this point to train with challenging weights right from the onset.  For all your sets, choose a weight that will allow you to get all your required repetitions without assistance from your spotter. 

DAY #1

*Bench Press                                                Warmup + 3 sets

*Incline Dumbell Bench                        Warmup + 3 sets           

Barbell Upright Rows                                    3 sets of 8 reps

Dumbell Side Raises                                    3 sets of 8 reps

Weighted Dips                                    3 sets of 8 reps

DAY #2

*Incline Bench Press                                     Warmup + 3 sets

*Dumbell Bench Press                         Warmup + 3 sets

*Seated Overhead Press                         Warmup + 3 sets

Dumbell Front Raises                                    3 sets of 8 reps

Tricep Pushdowns                                    3 sets of 8 reps

This program should be implemented  for an 8 week training period at which point the athlete is encouraged to take an “off load” training week where he/she uses lighter weights in order to allow recovery for the body.  Here are the number of repetitions for each week that the athlete is to perform in each core (designated by *), movement.

Weeks 1 & 2                        10 reps

Weeks 3 & 4                        8 reps

Week 5                        6 reps

Weeks 6 & 7                        5 reps

Week 8                        3 reps

Make sure you have competent spotters at all times. Any questions? Post them up here on the blog!  Good luck and work hard!

The supine barbell bench press is a very popular exercise for developing the musculature of the upper body, which in turn can be a valuable tool for improving athletic performance in many sports applications.  The bench press is also a very popular exercise for measuring upper body strength to determine an athlete’s preparedness for athletic competition.

There are three primary muscle groups that are utilized to perform the bench press.  The pectoral muscles of the chest region, the front deltoid muscle of the shoulder, and the tricep muscles of the back of the upper arm.  All three of these muscle groups are essential for developing maximal bench press strength and must be trained accordingly.

The following are some tips for improving bench press strength levels:

1)    If you want to be a good bench presser, you need to bench press! Performing this movement twice a week as part of your upper body strength development program is perhaps one of the most effective ways to improve your bench press.

2)    Always use good technique when training the bench press.  Lower the bar with total control to a point at the base of your pectoral region. With your butt in constant contact with the bench and feet on the floor, press the barbell to a point directly above your shoulder joint.  Be sure to completely lock out each rep as this will ensure maximal tricep development.  Various hand spacings can be successful with the bench press, but a medium grip where your little fingers are aligned with the outer rings of the barbell, is a good starting point for equally involving all muscle groups when performing the lift.

3)    Including relevant assistant movements into your bench press routine can be a very effective way to improve your strength in the lift.  Incline press, military press, dips, front deltoid raises, and various tricep movements are great exercises to improve the 3 main muscle groups involved with the bench press.

4)    Be careful with “overtraining” the bench press, and the muscles used for it’s development.  This is a very common occurrence, especially with younger athletes, and can actually lead to a weakening of the affected muscles in some cases.  Keep missed reps to a minimum, take at least 48 hour breaks between bench workouts, and limit your training volume to 3-4 working sets of benching per workout.  Also be sensible when training the assistance movements as excessive training here is often the primary cause of overtraining the muscles of the upper body. 

Next month, we’ll discuss some specific training programs that can be utilized for improving bench press strength.

1)    Introduction

2)    Proper technique

3)    Musculature involved – pecs, triceps, deltoids

4)    Typical bench press routine

5)    Assistance movements -

6)    Common problems – overtraining, poor technique, poorly designed program

The Under Armour TNP site has provided some excellent information on the basics of speed improvement and development.  Earlier this month, Jeff Friday did an excellent job of outlining some basics for increasing stride length and stride frequency.  At this point, it’s time to outline a practical approach to organizing a speed development program and provide some proven drills and techniques for maximizing this very important area of athletic development.  For reasons of simplicity, it is suggested that your speed enhancement program be divided into two areas: Acceleration and Maximum Velocity.

Acceleration is considered that aspect of full speed sprinting which covers from a dead stop to 10-12 yards.  It is characterized by an extensive forward body lean, head/neck inclined forward, feet driving forcefully into the ground behind the body, short, powerful strides, and violent arm action with extreme ranges of motion.  Leg strength is particularly important to maximizing acceleration speed.

Maximum velocity, on the other hand, is literally the top speed an athlete can attain and is generally measured from 10-12 yards on.  Max Velocity is characterized by a moderate forward body lean (10+/- degrees),  feet pulling into the ground directly under the body, long, powerful strides,  and controlled arm action with a defined range of motion.  While strength is also an important component here, neural improvements and correct technique play strong roles as well.

There are many different ways to set up successful speed enhance programs.  Although acceleration movements are generally more common in sport than maximum velocity movements, both areas need to be trained aggressively to achieve maximal results.  Also, maximum velocity training  plays a critical role in most speed tests conducted at Combine-style events.  Thus, the suggestions below will focus on both areas equally.

Acceleration Drills:

Drill Work (Pick 2 to 3, twice a week)

-       Wall Drills                              (3 x 10 yards)

-       Ground Starts                        (3 x 10 yards)

-       Pushup Starts                        (3 x 10 yards)

-       Regular Starts                        (3 x 10 yards)

Resisted Drills (Pick 2 to 3, twice a week)

-       Partner Resisted Starts                  (3 x 10 yards)

-       Regular Starts w/ weighted vest            (3 x 10 yards)

-       Start while “pulling” weighted sled      (3 x 20 yards)

-       Start while “pushing” weighted sled      (3 x 20 yards)

-       Pushing automobiles                  (3 x 20 yards)

-       Steep hill sprints                        (4-6 reps x 10-20  yards)

-       Stadium stair sprints                  (4-6 reps x 10-20  yards)

Maximum Velocity  Drills:

Assisted Running (Pick 4 to 5, twice a week)

-       High Knees                        (2 x 10 yards)

-       Butt Kicks                              (2 x 10 yards)

-       Power skips for height                  (2 x 25 yards)

-       Straight leg sprint                        (2 x 25 yards)

-       Backwards running                  (2 x 25 yards)

-       Sprint Bounding                        (2 x 25 yards)

-       Seated arm action                        (3 x 10 seconds)

Resisted Running (Pick one, twice a week)

-       Slight Uphill Sprinting                  (3 x 30-40 yards)

-       Towing tire, parachute, or light sled      (3 x 30-40 yards)

-       Partner bungy cord                  (3 x 30-40 yards)

Assisted Running (Pick one, Day #1)

-       Slight Downhill Sprinting                  (3 x 30-40 yards)

-       Partner bungy cord                  (3 x 30-40 yards)

-       Running with a nice wind at your back      (3 x 30-40 yards)

Unloaded Sprints (Pick one, Day #2)

-       Flying 20’s                        (3 x 30-40 yards)

-       Ins & Outs                              (3 x 30-40 yards)

-       Full Speed Sprints                        (2-4 reps of 30-40 yards)

The key to getting faster and maximizing the training affect of speed improvement drills is to run full speed with every drill, focus on good technique, and stay consistent with your training, (twice per week!).  If you have any questions on how to perform a specific drill or other situations with implementing the program, post up a question on the TNP Blog or e-mail me directly at dbgalt@umd.edu.

Good luck and run hard!!!

Okay, several weeks back, we discussed the value of the Power Clean movement in the development of explosive power for sports.  Now, it’s time to move onto some nuts and bolts that will get you started in performing this lift with skill and effectiveness.

Remember, the Power Clean is nothing more than a vertical jump with a barbell in your hands.  Thus you want to utilize the same body position that is used when jumping: back flat,  head up and in alignment with the spine, abdominals contracted,  shoulders forward, butt back.  If there is ever confusion here, simply put yourself in a vertical jump takeoff  position and this is exactly the alignment you will be in when you’re performing the Clean from the Hang.

Let’s begin by discussing the mechanics of the Hang Clean movement.  The athlete will begin by grabbing the barbell with a shoulder width grip, with the bar resting against the thighs slightly above the knee caps, and shoulders in front of the bar.  As mentioned above, the back is straight, the head is facing forward, arms are straight, and the abdominals are contracted.  The athlete initiates the movement by aggressively driving the hips forward and pulling the bar in a vertical path,  keeping it as close to the body as possible.  The arms remain straight until the athlete has closed all of his power angles and legs are straight, torso is erect, and head is up.  When all these angles are closed, the bar will be slightly above waist high and the explosion phase is complete.

At this point, the athlete begins the rack phase of the movement. This is initiated by finally bending the arms at the elbow and a re-bending of the knee joint as the athlete dips slightly to rack the bar at chest level.  The body position when the rack is complete,  is identical to the starting position of the Hang Clean: head up, butt back, flat back, abdominals contracted. It’s just that the bar is resting in the hands at chest level now.

Although the Power Clean is a total body movement and is an excellent developer of many major muscles of the body, it’s greatest impact is on leg strength and power.  The quadricep and gluteus muscles are the prime movers and initiate the explosion phase. This explosion must be so great, that the momentum of the pull must continue to move the bar all the way to the rack position.  The most important aspect that the athlete must focus on in the Power Clean is bar speed.  The bar should be accelerating as rapidly as possible from the top of the knee cap, until it is racked at chest level.  The faster the bar is moving, the more explosion the athlete is exhibiting. Often times it takes a young athlete a bit of practice to increase bar velocity.  Lighter weight and focus on good body position can be a big benefit here.

The Power Clean starting with the bar on the floor is perhaps the optimal way to receive the full benefits of the lift.  Beginning the movement from the floor will allow an even greater training affect with the muscles of the legs, back, and core.  The pull from the ground to a position just above the knee caps (the hang position as described above),  should be performed in a controlled, deliberate fashion with the head/chest remaining upright and the bar traveling directly up the plane of the shins and knees. Once the bar travels past the knee cap, the athlete will begin the explosion phase that has been outlined above.

Next month: Part 3 of our Power Clean series!!!  How to integrate this awesome movement into a strength and power program!
 

Remember, you can follow TNP Training on Twitter @ua_tnp_training.

In Part I of this blog, TNP Council Member Dwight Galt discusses a great exercise for all athletes: the Power Clean.

An important weight training movement that is often misunderstood, but never underestimated is the Power Clean.  The Power Clean  and  it’s related movements, is considered one of the true foundational training movements for the development of explosive power. 

This exercise is also very useful as a total body strength developer with excellent emphasis on the posterior chain muscle groups of the rear aspect of the body.   Unfortunately, many strength/speed programs do not include the Power Clean because of a general misunderstanding of the movement.  Often times, performance enhancement specialists are hesitant to include the Power Clean in their programs due to a perception that it is difficult to teach and learn, that it requires special rubberized free weights and cumbersome  platforms, and that it places the athlete in an unnecessary opportunity for injury. 

These concerns are actually very far from the truth and including the Power Clean in an aggressive strength/power program may be that one missing ingredient that can take the athlete to maximal success.

The Power Clean is quite simply a vertical jump movement with a barbell in the athlete’s hands.  If an athlete does not have the facility or instruction to perform Power Cleans, then simply performing repetitive vertical jumps with dumbbells in each hand will elicit a similar training response. 

The advantage with the Power Clean is the amount of weight that can be utilized can provide an excellent training affect, arguably superior to other explosive power training modalities.  The Clean “family” consists primarily of 1) the Power Clean itself where the athlete begins the movement from the floor and concludes in the “rack”  position at the base of throat in an upright position, 2) the Hang Clean, where the athlete begins the movement off the floor, typically right above the kneecaps, and again racks the barbell in an upright position, and 3) the Olympic Clean, where the athlete starts from the floor and racks the bar in a lowered squat position and literally squats the weight until the athlete is totally upright.  There are numerous other derivatives within the clean family, but these three are perhaps the most popular use of the movement.

The University of Maryland’s 27 competitive sports all train the Power Clean movements, from the Golf programs to the Football program.  The average Power Clean of the Maryland Football team was 304.45 lbs this past season and team members will typically clean 48 out of the 52 weeks of the year.  The Power Clean movement is one of the key ingredients to the Program’s NFL preparatory approach to training and is a reason that there are currently 24 former Maryland Football athletes on NFL rosters.  It is especially beneficial to maximizing Combine movements like the vertical jump, the broad jump, the 40 yard dash, and the 20 yard shuttle.

Stay tuned for Part 2 on the Power Clean where we will provide some tips on proper execution of the movement!
 

It is often suggested by elite level athlete preparation practitioners that leg strength is the foundation of all movement. And this area of preparation is certainly a primary focus in the weight room exercise prescriptions for the vast majority of elite athletes.  Squat, leg press, step ups, lunges, and many other leg strengthening exercises are essential movements in preparing the lower body for elite performance.

But from the very beginning of athlete strength training, other more unconventional methods, have been used to prepare the lower body for competition.  These “Dynamic” movements can be a great benefit to increasing leg strength and power in a manner that is often easier to translate into those movements required of one’s specific sport.  Adding one or more of the exercises below into your training program, can help to give you that competitive edge that the Under Armour TNP program is all about!

1)    Steep Hill Sprints  - One of the best of the best!!!  Great for developing leg strength and power, as well as conditioning.  All that’s needed is a steep hill of 15 to 25 yards with a reasonably smooth surface.  Eight to ten full speed reps is a  great workout and will really help transition that weight room squat strength to the practice field or court.

2)    Stadium Stairs – Same concept as steep hill sprints.  Very popular in many collegiate and high school programs.  Drive those knees and arms as powerfully as possible!  Vary the number of stadium steps taken in each stride to totally develop the legs. 

3)    Dragging/pushing weighted sleds – Another great transistional lower body developer!  Need to have the right equipment here, but is a great way to assist with acceleration training.  You can use the smaller sleds that can be towed behind with a harness or rope, or use the bigger “Maskill” type sleds which require all you got! 

4)    Sand Workouts – Becoming more and more popular in training programs across the country.  Great for developing the smaller, supporting muscles of the lower body, as well as feet and ankles.  Need a softer sand surface that the foot will sink into a bit.  Only limited by your imagination here……most all conventional speed improvement movements can be utilized.

5)    Weighted vest/pants workouts – can be used in conjunction with to any of the above modalities.  Especially effective with steep hills and stadium stairs!

                                                         Grip Strength

Often, one of the overlooked areas of sports preparation that can have a big impact on performance is grip strength.  The hands are a vital part of many competitive sports and the athlete’s ability to strengthen this area of the body is an important aspect of their preparation.  Typical free weight strength and power training is an excellent way to develop the musculature in the forearms and hands.

Here are some exercises and tidbits to develop that crusher grip!

1) Towel pull-ups.  A main staple of many grip programs, this one involves doing pull-ups while squeezing a rolled towel.  Doing static hangs from the towel for a specific duration of time, generally 15 to 60 seconds, is a great variation of this movement.

2) Wrist rolls.  You’ll need to have access to the special apparatus required for this, or you can make your own by using a 12” piece of closet pole with a 6 foot rope attached to it.  Start with a 5 to 10 pound plate attached to the bottom of the rope.  Simply stand on an elevated surface and deliberately role the rope up around the pole until the cord is totally wrapped and the weight is at the top.  Slowly lowering the weight back to the floor is an awesome way to finish each rep.

3) Plate shrugs.  Grab a barbell plate in each hand, typically a 25 to 45 pound plate, and shrug them up while squeezing the plate.  Sets of 20 to 30 reps will give you a great workout for your grip, as well as traps and neck.

4) Farmer’s Walks.  Excellent way to work grip, shoulders, arms, and traps!  Simply grab a dumbbell in each hand and walk for a predetermined distance.  Dumbbells up to 120 lbs can be typical for advanced athletes, and distances of 40 to 60 feet are very common.  Start light and short and work your way up!

5) Fingertip pushups!  This one will hurt a bit initially but is great for finger strength and stability.  Just spread those fingers out wide in a normal push up position and get after it!

You’re only limited by your imagination with grip strength development, but these exercises should get you heading in the right direction.  Leave no stone unturned in your pursuit for excellence.  That’s the Under Armour TNP way!

What does it take to maximize total athletic performance????  And more importantly, are we doing everything we can to achieve this?  These are two of the critical questions that must be considered when planning a performance training program for the high school or collegiate athlete. Preparation to maximize athletic performance has become a total year commitment which requires dedicated training in several different areas.  With the ever increasing level of competition that seems to be elevating every year, the ability of an athlete to achieve his or her goals is becoming more and more correlated with their ability to prepare with great dedication and consistency in a program that will leave no stone unturned in the quest for excellence.  And it’s this motivation and determination that drives Under Armour’s TNP Training Program to providing the very best athletic enhancement information available today.

With the “leave no stone unturned” mentality that the TNP Training Program strongly promotes, there are seven key areas that much be addressed by the athlete that is motivated to maximize their athletecism.  These areas are strength, power, speed, agility, conditioning, flexibility, and nutrition.  There are certainly other areas of training that can be incorporated into the yearly program, but these seven areas encompass the foundation of total athletic preparation and dedication to them will provide the athlete with an excellent means towards achieving their goals.