high impact main manual

Copyright © 2013, by Joe DeFranco and Jim Smith. All Rights Reserved. http://www.cppscoaches.com/

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This manual is copyrighted by Joe DeFranco and Jim Smith. All Rights Reserved. No part of this manual may be reproduced or transmitted in any

form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system. Images, text, graphics, and other intellectual property are protected by United

States and International Copyright Laws, and may not be copied, reprinted, published, reengineered, translated, hosted, reproduced, or otherwise

distributed by any means without explicit permission. You may not copy, modify, create derivative works of, publicly display or perform, republish, store, transmit, or distribute any of the material in this video without the

prior written consent of Joe DeFranco and Jim Smith. Fines start at $150,000 and include a possible prison sentence upon conviction.

Copyright 2013


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High Impact Explosive Upper Body Power for Athletes Copyright © 2013 by Joe DeFranco and Jim Smith All Rights Reserved. DeFranco’s Training and Diesel Strength, LLC. First Published in March 2013 Printed in the U.S.A. For additional information, please contact: Joe DeFranco: www.defrancostraining.com Jim Smith: www.dieselsc.com CPPS Coaches: www.cppscoaches.com

http://www.defrancostraining.com/

http://www.dieselsc.com/

http://www.cppscoaches.com/


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Disclaimer You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this manual, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including High Impact. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use High Impact, please follow your doctor’s orders. Copyright © 2013, All Rights Reserved. DeFrancos Training and Diesel Strength, LLC.


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Waiver and Release of Liability (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.


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TABLE OF CONTENTS

Introduction 7 High Impact Workout Overview 8

Equipment Used & Benefits 9 The Warm-up 10

The WORKOUT 11 Exercise Benefits & Substitutions 12

FAQ's 15

Conclusion 17 Recommended Resources 18

About the Authors 19


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Introduction

“The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal excellence.”

Confucius There’s nothing like experiencing a live workout. The energy and competition fires you up and makes you want to go to the gym and crush the weights. CPPS Coaches has created an ongoing series of live workouts dedicated to helping you train better, reach your goals, and inspire you. These behind-the-scenes training sessions are actual workouts designed to create and build real-world strength, power, and athleticism. You will not only learn how to structure and design better workouts, you will see what kind of intensity it takes to take your training – and your athletes training – to new levels.



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The High Impact Workout: Overview

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

Schwarzenegger

The High Impact Explosive Upper Body workout is designed to develop power and balance. Power is dependent upon how quickly you can ‘turn on’ your muscles, or simply, displaying strength as fast as possible. You’ll also notice a large emphasis placed on developing the upper back, not only to balance the upper body muscles, but also to improve shoulder function and reduce potential inhibitory responses when punching, throwing, lifting, etc.


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The High Impact Workout: Equipment Used With every exercise, there is a progression and regression and with every ‘tool’ you use, there is a substituion. The equipment you use isn’t as important as the intent of movement and intensity of effort displayed by the lifter. We provide subsitutions for each piece of equipment used for every exercise below.

Barbell Dumbbells Resistance Bands Medicine Ball Sled Tow Straps Boards (for bench) Swiss Ball Kettlebell

The High Impact Workout: Benefits

High intensity workouts incorporating compound movements and shorter rest periods create a greater increase in protein synthesis and natural anabolic hormone (natural testosterone and GH) response; leading to more anabolic (muscle building) potential

Stimulates growth of Type II muscle fibers

Dynamic effort (DE) and ballistic movements stimulate higher threshold motor units and this type of training, in addition to developing a strength foundation, lead to increased potential for developing explosive power

Band resisted movements accelerate the eccentric phase of the lift, increase the elastic-reactive response and improves deceleration potential

Shortening rest periods and moving quickly in the workout decreases the

duration of the workout and improves your work capacity, i.e., conditioning and muscular endurance

Increases mental toughness


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The High Impact Workout: Warm-up For every workout, you must warm-up. It is critical for your performance in the workout, your overall movement after you leave the gym, and how quickly you recover between training sessions. A good warm-up will not only charge your body up, but also increase your overall core temperature; improving your muscle’s ability to contract better and harder. Move quickly from exercise-to-exercise and stay covered up with lots of layers to keep your body heat in. Never skip the warm-up!

1) Overhand Band Pull-aparts x 10 reps 2) Shoulder Dislocates x 5 reps 3) Underhand Band Pull-aparts x 10 reps 4) Shoulder Dislocates x 5 reps 5) Band Resisted External Rotations x 10 reps each arm 6) 3D Band Pull-aparts x 10 reps 7) Push-up Pluses x 10 reps 8) Side-to-Side Chest Stretch x 5 each side 9) Prone T-Y-W Complex x 5 reps 10) Dynamic Blackburns x 10 reps 11A) Explosive Power Rope Backward Circles x 15 reps (2 sets) 11B) Plyo Push-ups on Bench x 5 reps (2 sets)

Comprehensive Warm-up and Rehab, check out AMPED Warm-up

CLICK HERE

http://www.ampedwarmup.com/



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The High Impact Workout

Seq Exercise Sets x Reps Rest 1) Dynamic Bench w/ mini bands 6 x 3 (w/ 55% bar

weight) 45-60 sec

2) Kneeling Med Ball Chest Passes into Deceleration Push-up

10 total throws *max effort every throw

20-30 sec

3) Close Grip 3-Board Press 3 x 3 (w/ 80-85% 1RM) 120 sec

4A) Explosive Concentric Prowler Rows 4 x 30 yards No rest

4B) Underhand Band Pull-Aparts 4 x 20 reps 90 sec

5A) One Arm DB/KB Shrugs 3 x 20 reps each side No rest

5B) Lateral Raises, thumbs up 3 x 10 reps 90 sec

6A) Banded Triceps Extensions 3 x AMRAP x 30 sec No rest

6B) Zottman Curls 3 x 10 reps 180 sec

7) CORE: Stir the Pots (feet elevated) on Swiss Ball

3 x 12/12 reps *Perform 12 circles to

the left, then 12 circles to the right.

60 sec

Important Notes:

Do NOT make the mistake of going too heavy on your Dynamic Bench Press sets, especially if you’re accommodating resistance by using bands or chains. Speed and quality of movement are the keys to developing power. DON’T turn your dynamic bench press sets into a max-effort workout!

Exercises that are represented by the same number (i.e., 4A & 4B, 5A & 5B, etc.) imply a superset. You will perform those exercises back-to-back before taking the prescribed rest period.


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The High Impact Workout: Benefits & Substitutions

Dynamic Bench Press w/ mini bands Benefits: Overspeed eccentrics with the band loads the triceps, chest and shoulders for a more powerful contraction. Dynamic-effort training targets the higher threshold motor units and Type II muscle fibers for strength and power gains. Substitutions: A band is not required to perform dynamic-effort speed work. Straight weight with the barbell and weights is sufficient. The goal is speed of the bar. Start with 50% of your 1RM for bench and go from there. Remember that speed and quality of movement will determine your optimal training percentage for power development.

Kneeling Med Ball Chest Passes into Deceleration Push-up Benefits: Ballistic movement (where the implement is released) develops power with minimal deceleration. The deceleration push-up improves joint stability of the wrists, elbows, shoulders and reversal strength for explosive upper body movements. Substitutions: Plyometric push-ups can be used if you don’t have a medicine ball. 4-5 sets of 3-6 repetitions should be used.


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Close Grip 3-Board Press Benefits: Develops powerful triceps strength and mass, while training the end range of the bench press. Substitutions: If you do not have boards, use a foam roller. It will keep you in the upper range of the movement and give you some assistance off of the chest. (Great for older lifters!)

Explosive Concentric Prowler Rows Benefits: Develops the lats, improves and teaches neutral posture under tension, and trains the biceps. Because the movement is concentric-only, a higher volume can be used with less risk of over-training. Substitutions: Seated cable rows or bent-over barbell rows can be substituted for this movement.

One Arm DB/KB Shrugs Benefits: Develops the traps, improves postures, and targets assymetrical weakness in the upper back. Foam rolling the upper back can be added in between sets to help improve muscle activation. Substitutions: A dumbbell can be used in place of the Kettlebell.

Lateral Raises w/ THUMBS UP Benefits: With our high-level/older athletes, we usually have them perform lateral raises with the gleno-humeral joint externally rotated into a “thumbs-up” position. This creates a larger opening under the subacromial arch, which decreases the risk of impinging a tendon. This is generally a more comfortable position for our athlete’s to perform lateral raises. Sustitutions: Manual resistance with a partner is an option if you don’t have dumbbells.

Banded Triceps Extensions Benefits: Develops functional muscular endurance for the football Combine bench press test. A 225 lb. bench press test (for the athlete’s shown in the High Impact workout video) typically lasted around 30 seconds. Pushing the intensity and muscle contraction into this lactic environment helps improve the athlete’s mental toughness and pushes the lactic acid threshold (LAT). Substitutions: Cable triceps extensions can be substituted for this movement.


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Stir the Pots (feet elevated) on Swiss Ball Benefits: Dynamic anterior core stability (preventing hip extension) exercise that trains and teaches the athlete to use their entire body as a single unit, i.e., single kinetic chain. Remember, the athlete’s ability to remain neutral carries over to all sporting movements, as well as, loaded strength training exercises. Substitutions: Planks or Ab rollouts can be substituted for this movement.


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The High Impact Workout: FAQ’s

Q: Do I need a spotter for the workout?

A: The simple answer is – YES, but only for the bench pressing. For any type of bench

pressing, we always recommend a spotter. If you don’t have a spotter, you will lose your tight setup trying to get the bar out of the rack. Also, if you utilize bands, the tension is going to be pretty high, so you want to make sure you’re getting a hand-off. You will also need someone to hold the board during the board-press sets. You could place a foam roller under your shirt - instead of using boards - and that will eliminate the need for a 2nd spotter.

Q: My form breaks down when doing dynamic-effort bench with bands. Is some cheating ok?

A: Yes, but only up to a point. Catastrophic failure isn’t good, and ridiculous flaring of

the elbows is a recipe for shoulder destruction. As the weights get heavier, your ‘perfect’ form may suffer, but the goal is to always be driving toward good form. Stay tight on the bench, tuck the elbows, drive the chest up as the bar lowers, and drive the feet down. Having a good spotter will allow you to keep your setup as you begin the set. And remember, if you start in a good setup, the chances are that you’ll hit the set with better form.


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Q: How many times a week should I perform this workout, and for how many weeks? A: The athletes shown in the High Impact workout video were performing Upper Body

workouts twice a week – Tuesdays & Fridays. Tuesday’s workout was a Max-Effort workout and the High Impact Power workout was performed on Friday’s. So to answer your question, they performed this workout once a week. The group in the video performed this workout for 3 weeks (with individual progressions each week), before moving onto another High Impact workout (which consisted of a similar template, but different exercises).


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The High Impact Workout: Conclusion

Now that you’ve read the specifics of this workout, don’t forget to check out the live workout video that accompanies this product. We provided this “behind-the-scenes” workout video because we wanted you to see first-hand the intensity with which our athletes attack every rep of every set! Remember that a workout can look great “on paper”, but if it’s not performed with the proper technique, intensity and focus, it ‘aint worth sh#t! It is our hope that letting you become a “fly on the wall” during an actual High Impact workout, will give you a better understanding of how it should be implemented in the gym with your clients. We look forward to hearing about your progress on the program. Train hard! Joe DeFranco and Jim Smith “Smitty”


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The High Impact Workout: Recommended Resources

CPPS Coaches Join our global network of professional coaches Site: http://www.cppscoaches.com

AMPED Warm-up The best selling warm-up product on the market Site: http://www.ampedwarmup.com

EXTREME DVD

Make your training fun again with some of the most innovative exercises you have ever seen! Site: http://www.dieselsc.com/store/extreme

POWER DVD

Explosive athletic power taken to new levels of awesome! Site: http://www.dieselsc.com/store/power

Hard:CORE Training System

The most comprehensive core training system ever created! Site: http://www.dieselsc.com/store/core

SPEED

The best SPEED training system for team sport athletes! Site: http://www.dieselsc.com/store/speed



http://www.dieselsc.com/store/extreme

http://www.dieselsc.com/store/power

http://www.dieselsc.com/store/core

http://www.dieselsc.com/store/speed


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About the Authors

Joe DeFranco defrancostraining.com Joe DeFranco owns and operates DeFranco’s Gym in Wyckoff, NJ. DeFranco’s Gym has been named one of America’s 10 Best Gyms by Men’s Health magazine and one of the Top 5 Most Innovative Gyms in the USA by Greatist.com. For the past 15 years, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, flexibility and power. Joe’s training techniques have been featured on Spike TV, NFL Network, WWE.com, Men’s Health Magazine, Men’s Fitness Magazine, and in the documentary, ‘STRONG’. His resume includes All-Pro NFL players, MLB players, NHL Players, WWE superstars and UFC fighters.

Jim Smith, CSCS dieselsc.com Jim is a highly respected strength coach and owner of Diesel Strength and Conditioning. He is also on the Fitness Advisory board for LIVESTRONG.com, Muscle & Fitness, Men’s Fitness, and Schwarzenegger.com. Jim is regularly featured in Men’s Fitness, Muscle & Fitness and Men’s Health. Jim has published several best selling manuals and DVD’s in the areas of athletic performance, muscle building and strength training that have been purchased by athletes, coaches and fitness professionals all over the world.

http://www.dieselsc.com/

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