Sledgehammer Training

COMBAT CORE BONUS – Sledgehammer Essentials THE DIESEL CREW, LLC “ ACHIEVING BEYOND POTENTIAL” 2 COPYRIGHT © 2006-2008 www.DieselCrew.com TABLE OF CONTENTS The Introduction…………………………………………………………………4 The Sledgehammer Equipment………........................................................5 Musculature………………………………………………………………………..6 Movement………………………………………………………………………….8 Exercises………………………………………………………………………….10 Loading…………………………………………………………………………..13 Benefits…………………………………………………………………………….14 Sport Specific………………………………………………………………….16 Program……………………………………………………………………….18 Circuits.…………………………………………………………………………….20 Exercise Index………………………………………………………………….21 References…………………………………………………………………….55 Closing……….…………………………………………………………………….56 The Author.…………………………….……………………………………….57 COMBAT CORE BONUS – Sledgehammer Essentials THE DIESEL CREW, LLC “ ACHIEVING BEYOND POTENTIAL” 3 COPYRIGHT © 2006-2008 www.DieselCrew.com SLEDGEHAMMER Sledgehammer training has many benefits to all athletes, including those who participate and are involved in Combat sports, including mixed martial arts (MMA.) Explosive force generation (power), a vise-like grip and a high level of general physical preparedness (GPP) can be achieved with proper implementation of sledgehammers into your strength programs. COMBAT CORE BONUS – Sledgehammer Essentials THE DIESEL CREW, LLC “ ACHIEVING BEYOND POTENTIAL” 4 COPYRIGHT © 2006-2008 www.DieselCrew.com EQUIPMENT § Sledgehammer o Weights: 8à? Lbs –you can go as low as a 6 lb sledge or as high as a 150 lb War Hammer! Remember –Speed and technique should not be compromised, so pick a weight where the mechanics of the movement do not diminish. o Increase grip aspect of sledgehammer by wrapping handle with a large amount of athletic tape or replace sledgehammer with a 2” à2.5”OD thick pipe. § Tire o No Tire –Explosive Deceleration Series –see page 9. o With Tire –strike the sledgehammer against tractor tire, car tire or tree stump. COMBAT CORE BONUS – Sledgehammer Essentials THE DIESEL CREW, LLC “ ACHIEVING BEYOND POTENTIAL” 5 COPYRIGHT © 2006-2008 www.DieselCrew.com MUSCULATURE § UPPER BODY o Trapezius, Rhomboids, Pectorals (Major/Minor), Deltoids, Teres (Major/Minor), Lattisimus Dorsi, Abdominals (TA, RA, Internal/External Obliques), Spine (cervical, thoracic, lumbar), hand flexors, wrist extensors / flexors. § LOWER BODY o Erectors, Gluteals, Hamstrings, Quadriceps, Hip Complex (Flexors, Extensors) CONDITIONING § GPP –General Physical Preparedness (GPP) o Exercises that enhance the athletes’work capacity, general conditioning, prevention of injuries and restorative abilities. It can also a means of active rest. o Sledgehammer training will increase your athlete’ s GPP as the sets and intensity progress. COMBAT CORE BONUS – Sledgehammer Essentials THE DIESEL CREW, LLC “ ACHIEVING BEYOND POTENTIAL” 6 COPYRIGHT © 2006-2008 www.DieselCrew.com FUNCTIONAL MOVEMENT PATTERNS § Spine, Hip, Knee, Shoulder Extension / Flexion § Spinal Rotation (thoracic, cervical) § Grip o Dynamic Support / Crush Strength o All Postural Movements of the Wrist (Supination, Pronation, Ulnar/Radial Deviation, Extension, Flexion) COMBAT CORE BONUS – Sledgehammer Essentials THE DIESEL CREW, LLC “ ACHIEVING BEYOND POTENTIAL” 7 COPYRIGHT © 2006-20