Instant Training Improvement Tips: Modern Monday – Sledgehammer training for Recovery

April 01, 2012

The weakness of modern sport training oddly started with the business growth of sector. Long before this modernisation, sport training possessed an air of simplicity to it where performance was in competition and exercise regimes used basic equipment and general fitness in the overall public was substantially higher. Training environments included approaches work associated with manual labour or basic military tests such general callisthenics, rope climbing, chopping wood, bailing hay or breaking up stone with a sledgehammer.

Unfortunately work threshold in sport conditioning today is at deplorable levels and as I have noted throughout my career by resurrecting these “antiquated” approaches we will not only see that gap closed but athletes will profit from the enormous advancements in supplementation. By improved general physical preparation the individual will quickly see recovery accelerate, strength endurance improve and many weak spots eliminated.

Tammy Bravomalo discusses her supplement stack.

Within weighted versions, there is even greater latitude in exercise selection (medicine balls, sandbags, sledgehammer work, pulling sleds, wheelbarrow walks, keg / tire tosses as examples of the extreme) and far less complication in program design. There is virtually an endless array of movements and each depends greatly upon the athlete’s stage of development and should not be impeded by expensive exercise equipment. The major concern I have is that weighted “GPP” roughly equals the overall time duration as non-weighted work in the exercise and medium vary from workout to workout.  Do not limit your choices and in fact variation of movement and mediums will even assist your overall effort.

Note: It cannot be stressed enough that good postural alignment must be maintained throughout the following exercise regime. Poor posture such as allowing the hip to drift into internal rotation places the limb at significant risk. By not reinforcing the proper position during training, the athlete is allowed to “learn” this poor postural position during the performance of manoeuvres involving the limb, resulting in a higher risk of injury. A second point that needs to be understood at this time is the concept of postural activation. Simply stated the core of our bodies set up the limbs for movement. If the limb is already in poor position, it must either return to a more normal position before movement is initiated, or it moves in a dyskinetic less efficient pattern to perform the task. The net result is a delay in reactive time for the athlete and thus results in a slower individual.

Modern Monday “Bring the Hammer” workout

RED2 (as directed, continuous twelve minutes)

Hurdle mobility drills, #7 & #8

Non-weighted general physical preparation

  • Jumping jacks
  • Shuffle splits
  • Burpees
  • Mountain Climbers

Perform each for 30 seconds with 4 continuous sets for eight minute duration

Medicine Ball Circuit A and B (2 circuits)

Sledgehammer circuit

a)      ¾ with alternating lead hand, shift with lead leg forward
b)      ¾ with alternating lead hand, legs parallel
c)      Overhead, right arm dominant
d)      Overhead, left arm dominant

30 seconds on, 30 seconds off.
Perform in circuit fashion
Complete 4 total circuits

Buddy Carries 2 sets x 100 metres, alternate with partner. Do this exercise. Do not omit. Put your training partner over your shoulder and carry. This should take thirty seconds.

This workout should be followed with the five major core postural holds of Plank, Side Plank, Horse pose, Superman and Flying Squirrel and static range of motion work.

Prepared by John Davies
Photo of Casey Bard
Second from the top photo: Tammy Bravomalo

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk


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