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8/16/2019 Analysis-Female Body Breakthrough
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Review: Cosgrove, R., 2009, The Female Body Breakthrough
1
Cosgrove, R., 2009, The Female Body Breakthrougth
Copyright held by Rachel Cosgrove
Rodale Inc. copyright over the photos (illustrations)
Cross referenced with Ian King’s published works.
Notes:
• If viewing this document electronically, you will note:
‐ Yellow highlight used to identify the words copied verbatim by the ‘author’ in
the extracts from Ian King’s works.
‐ Green highlight used to identify text in Ian King’s works that have been
paraphrased by the ‘author’
‐ Light blue highlight used to identify concepts (in some cases uniquely developed
by Ian King) used and published under copyright by Ian King that have been
drawn upon in the absence of acknowledgement or permission.
• If viewing this document hard copy you will note:
‐
Bolded text used to identify the words copied verbatim by the ‘author’ in the
extracts from Ian King’s works.
‐ Underlined text used identify the text in Ian King’s works that have been
paraphrased by the ‘author’
‐ Italic text used to identify copying of an Ian King original concept, as published
previously by Ian King under copyright
• The page numbers for Ian King’s writings as provided in this review refer to the page
number in the original publishing. In later editions the page numbers could vary.
• The page numbers for Charlie’s ‘writings’ may also vary – if there are various
versions. The page numbers below refer to the 2009 paper back version.
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KSI MAR 2000 SEMINAR ‐ FREE
‐‐‐‐‐Original Message‐‐‐‐‐From: [email protected] [mailto:[email protected]]
Sent: Tuesday,
14
March
2000
3:30
AM
Subject: Rachel
Ian, My wife rachel ( who is also in the industry) would
very much like to attend teh seminar. It is her birthday
on the Sunday and I was wondering if it would be possible for you to allow her to attend for free. We'd
really appreciate it. Let me know if thats possible. Look
forward
to
meeting
you
in
a
couple
of
weeks
!!
‐‐Alwyn
KSI Oct 2000 SEMINAR ‐ FREE
In a message dated 11/17/00 1:30:50 PM Pacific Standard
Time, [email protected] writes:
[And in return for your generosity…we will use your
material without permission forever or until someone pulls us up – whichever happens first…]
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p. 28 Female Body Breakthrough © Rachel Cosgrove 2009
…a term coined by Charles Poliquin…
p. 122
…which I first leaned about from strength coach Mike Boyle….
They do know how to give credit. Just becomes a matter of whether is serves them to do
so….
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p. 71 Female Body Breakthrough © Rachel Cosgrove 2009
illustration at the bottom of the page
[This is another use of Ian King’s 3 and 4 week progressions as published in 1999 and 2002
– see below.]
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Progressive Loading Model – Example
Week
No
King, 1999, Get
Buffed; and Get
Buffed! II, 2002
Cosgrove, A.,
2005, Program
Design Bible
Cosgrove, A., &
Cosgrove, R.,
2009, Program
Design Bible
Cosgrove, R.,
2009, Female
Body
Breakthrough
1 1999
∙ Sub‐maximal
load
∙ Definitely no
missed reps
∙ Focus on and
exaggerate
technique
∙ Get technique
feedback if
available
2002
∙ Focus on
technique
∙ Easy loading
∙ No high level
fatigue
∙ No failure
* … new exercises
in this phase, so
our goal Is to
focus on correct
technique and
develop good
form
* Sub‐maximal
loads. …
Definitely no
missed reps.
* A reduced
number of sets.
* … new exercises
in this phase, so
our goal Is to
focus on correct
technique and
develop good
form
* Sub‐maximal
loads. …
Definitely no
missed reps.
* A reduced
number of sets..
p. 71
* 1‐2 sets only
* lighter weights,
learn new
exercises
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…/cont
Progressive Loading Model – Example
Week
No
King, 1999, Get
Buffed; and Get
Buffed! II, 2002
Cosgrove, A.,
2005, Program
Design Bible
Cosgrove, A., &
Cosgrove, R.,
2009, Program
Design Bible
Cosgrove, R.,
2009, Female
Body
Breakthrough
2 1999
∙ Work to prior
maximum levels
as estimated at
the
commencement
of the cycle
∙ Use a spotter
where necessary
but preferably no
missed reps
∙ Maintain
technique from
previous week
2002
∙ Maintain
technical focus
∙ Medium loading
∙ No failure
* Work to
previous maximal
* Increase the
number
of
sets
to
the prescribed
number
* Maintain
technique
* No missed reps
should occur
* Work to
previous maximal
* Increase the
number
of
sets
to
the prescribed
number
* Maintain
technique
* No missed reps
should occur
p. 71
* Bump up your
weights
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…/cont
Progressive Loading Model – Example
Week
No
King, 1999, Get
Buffed; and Get
Buffed! II, 2002
Cosgrove, A., 2005,
Program Design
Bible
Cosgrove, A., &
Cosgrove, R., 2009,
Program Design
Bible
Cosgrove, R., 2009,
Female Body
Breakthrough
3 1999
∙ Work to supra‐
maximal levels
∙ The start‐cycle
maximum may
now
be
higher,
in
which case you
are really only
working to your
new maximum
levels
∙ Some missed
reps may occur
(but don‘t aim for
them),
or
you
may use overload
methods ‐so use
spotters
∙ Minimize
technique
breakdown
2002
∙ Maintain
technique as load
rises
∙ Higher level of
fatigue
∙ No failure
* Now we start to
push it – looking
to set new
personal best in
the lift (based on
last week’s
performances)
* Full volume
* Minimize
technical
breakdown.
Although we are
attempting what
is essentially at
this point supra‐
maximal work, we
do not want to
attempt a rep
that the client is
not sure that they
will be able to
complete.
* Now we start to
push it – looking
to set new
personal best in
the lift (based on
last week’s
performances)
* Full volume
* Minimize
technical
breakdown.
Although we are
attempting what
is essentially at
this point supra‐
maximal work, we
do not want to
attempt a rep
that the client is
not sure that they
will be able to
complete.
p. 71
* Increase your
loads
* Boost your
intensity
* Challenge
yourself
* Bump up the
weight again….
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…/cont
Progressive Loading Model – Example
Week
No
King, 1999, Get
Buffed; and Get
Buffed! II, 2002
Cosgrove, A., 2005,
Program Design
Bible
Cosgrove, A., &
Cosgrove, R., 2009,
Program Design
Bible
Cosgrove, R., 2009,
Female Body
Breakthrough
4 1999 (wk 3
guides)
∙ Work to supra‐
maximal levels
∙ The start‐cycle
maximum may
now be higher, in
which case you
are really only
working to your
new maximum
levels
∙ Some missed
reps may occur
(but don‘t aim for
them),
or
you
may use overload
methods ‐so use
spotters
∙ Minimize
technique
breakdown
2002
∙ Focus on loading
with minimal
diminishment of
technique
∙ Highest level of
fatigue short of
failing
∙ Don’t aim to fail
but may occur
* Working from
previous personal
bests – leave
nothing in the
tank this week
*
Full
volume,
plus advanced
overload
techniques if
necessary, (drop
sets, forces reps
etc)
* Again, minimize
technical
breakdown,
however, missed
reps may occur at
this stage.
However they
should only ever
occur at this
state, and going
to failure as a
goal is not
recommended
* Working from
previous personal
bests – leave
nothing in the
tank this week
*
Full
volume,
plus advanced
overload
techniques if
necessary, (drop
sets, forces reps
etc)
* Again, minimize
technical
breakdown,
however, missed
reps may occur at
this stage.
However they
should only ever
occur at this
state, and going
to failure as a
goal is not
recommended
p. 71
* Time to get
everything out of
the workout! All
out effort!
* Going for
maximum
demand on your
body to get it to
change.
* Use weights
that you may not
get
every
rep
on
every exercise
(keeping your
form of course)
p. 127
* Personal record
week
*
…It
is
not
necessarily the
goal to miss reps,
but push yourself
with that intensity
(keeping your
form of course)
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Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible p. 68
Cosgrove, A., and Cosgrove, R., 2009, The Professional Fitness Coach Program Design Bible
p. 119
“A sample method we have used in our facility is as follows: Each stage represents a week,
so although we may do a program twice a week, we typically only make the intensity
adjustments once a week
Week One: Introductory Week
* Typically we are introducing new exercises in this phase, so our goal Is to focus on correct
technique and develop good form
* Sub‐maximal loads. If we know that the client should be able to handle 100lbs for 10 reps
in this phase – we will ‘unload’ and only use 90lbs for 10 reps – focusing again on excellent
technique. Definitely no missed reps.
* A reduced number of sets. For example the program may call for 2‐3 sets of each exercise.
In the introductory week we will typically only perform 1‐2 sets of each. The exposure to the
new exercises will be enough of a stimulus so the volume can be reduced.”
Week Two: Base Week
* Work to previous maximal levels (i.e. in the above example – 100lbs for 10 reps)
* Increase the number of sets to the prescribed number.
* Maintain technique.
* No missed reps should occur.”
Week Three: Overload Week
* Now we start to push it – looking to set new personal best in the lift (based on last week’s
performances)
* Full volume
* Minimize technical breakdown. Although we are attempting what is essentially at this
point supra‐maximal work, we do not want to attempt a rep that the client is not sure that
they will be able to complete.”
Week Four: Shock Week
* Working from previous personal bests – leave nothing in the tank this week
* Full volume, plus advanced overload techniques if necessary, (drop sets, forces reps etc)
* Again, minimize technical breakdown, however, missed reps may occur at this stage.
However they should only ever occur at this state, and going to failure as a goal is not
recommended
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11
King. I., 2002, Get Buffed! II (book), Chapter 1 – Designing the Get Buffed! II Workout, p.
22
Table 10 – Progressive application of intensity for the less experienced lifter, or those wishing
to develop the load capacity slowly.
Week No Key Words Example %age loading
1 Focus on technique
Easy loading
No high level fatigue
No failure
80‐85% of previous RM
2 Maintain technical focus
Medium loading
No failure
85‐90% of previous RM
3 Maintain technique as load
rises
Higher level of fatigue
No failure
95‐100% or previous RM
4 Focus on loading with
minimal diminishment of
technique
Highest level of fatigue
short of failing
Don’t aim to fail but may
occur
100‐105% or previous RM
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King, I., 1999, Chapter 5 – How Hard Should I train?, p. 25
In brief, I suggest that the first week of any new training cycle be treated as an ‘exposure
week’, not a maximum effort week.
Figure 14 ‐Key concepts and aims of progressive application of intensity within a cycle.
Week or Micro‐cycle Number Key Concepts and Aims
1
∙ sub‐maximal load
∙definitely no missed reps
∙ focus on and exaggerate technique
∙ get technique feedback if available (from
spotter, instructor or coach); make sure
you get it in this week
2
∙ work to prior maximum levels as
estimated at the commencement of the
cycle
∙ use a spotter where necessary but
preferably no missed reps
∙ maintain technique from previous week
3
∙ work to supra‐maximal levels
∙ the start‐cycle maximum may now be
higher, in which case you are really only
working to your new maximum levels
∙ some missed reps may occur (but
don‘t aim for them), or you may use
overload methods ‐so use spotters
∙ minimize technique breakdown
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p. 121 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 5
…..we call it our corrective exercise phase, in which we address any existing weaknesses
using basic strengthening exercises including postural, core and bodyweight moves designed
to increase range of movement and decrease the risk of injury.
King, I., 1998, How to Write, Exercise selection, p. 37
Injury history/prevention needs: If you give adequate priority to injury prevention, you may
find the need to select certain exercises to address any muscle imbalance. You may find
therefore you use a lot more unilateral and DB exercises in the early stages of the program,
irrespective of whether they are immediately and apparently specific. And you would not
start out with plyometric exercises in a trainee with recent or chronic knee problems. Take
into account the injury potential of the sport or activity.
King, I., 1998, How to Write, Suitability of Exercises, p. 127
Muscle imbalance: If muscle imbalances are present, and you are trying to correct them,
bilateral movements such as using a barbell are not the most suitable. Again dumbbells or
any
unilateral
movements
may
be
better.
King, I., 1999, Get Buffed., Ch 15 – What order should I do my exercise in, p. 79
So here is what I suggest : start every 12 week cycle with an workout order which is the
reverse of what you want in the final stages of the program. And slowly revert that order
during the 3 or 4 stages of the 12 week program, until the final stage is the order you really
prefer.
The advantages of doing this include:
∙ you give priority training to muscle groups you would normally neglect, and gain added size
and strength from doing this;
∙ you address muscle imbalances and reduce the incidence of injuries;
∙ you train the smaller muscle groups in isolation; and
∙ you create extra variety in your training.
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p. 121 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 5
…..The first program in this book…is the phase you’ll come back to throughout your journey
as a fit female.
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p. 122 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 3
…You should use bodyweight for most exercises the first time around while you are working
on perfecting your form.
King, I., 1999, Get Buffed, p. 284
I apply the following guideline to any athlete, not just young athlete ‐why use external
loading before developing the ability to manage the load of bodyweight?
King, I., 2000, How to Teach (book), p. 106‐112
…most will be challenged initially by their own bodyweight; do not add additional external
loading until you have confirmed their ability to use full range.
King, I., 2000, How to teach DVD Disc 2, Title 3: General strength exercises for the lower
body, 00:00:09sec
The exercises that we will look at now [general strength lower body exercises, mainly
bodyweight exercises] are extensions of the control drills but they are also excellent
strengthening drills, what you could call general strength, and in fact are excellent
hypertrophy drills. They’re a combination of things...
...however I believe these drills [lower body bodyweight exercises] should be mastered by
anybody before they go on to the squat, the deadlift and the power clean and all the
maximal strength drills
King, I., 2000, How to teach DVD disc 2, Title 5: Conclusion, 00:00:15sec
It’s important that I stress to you one of the most critical things I see in strength training and
to put it bluntly, even sensationally, that loading is over‐rated. If you do not have
technique, if you do not have selective recruitment, you’re increasing the risk to the athlete
by exposing them to that loading, so if it’s one thing that I teach you, it’s get the
recruitment, get the technique, prioritize that over the load you’re using. The athlete in
most cases is not being judged in their athletic success by how much they are lifting in the
gym, so why take risks with loading to achieve success in a non‐specific activity?
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16
‐‐‐‐‐Original Message‐‐‐‐‐
From: [email protected] [mailto:[email protected]]
Sent: Saturday, 4 December 1999 5:18 AM
Subject: Re: Between Sets Newsletter #6
Ian, …It's funny ‐ I have bben doing your t‐mag leg workouts ( the first two). It seems such
as hort workout andd espite all my experience I would have tended to do more sets etc. I
usually train for about an hour ‐this is done in a half an hour.
But ‐the pain !!!!!!!!!!!! You weren't kidding ‐it is a deep muscle soreness ‐real intense.
Interstingly it is a great workout to introduce females to weigth lifting and training. (A lot
of them are scared to lift heavy) Keep them coming…
‐‐Alwyn
King, I., 2003, Ask the Master, p 2‐3
When they do add strength training, consider commencing with bodyweight exercises with
an emphasis on control.
When I recommend a prioritization of bodyweight exercise it is not because this present
lighter load. In fact, in many ways it doesn’t eg. a bodyweight chin up is more loaded than a
lat pulldown; a light leg press can be done with less load than in a bodyweight squat.
Obviously, not all bodyweight exercises are going to be appropriate due to this fact. My
main attraction to the use of bodyweight exercises where appropriate include they learn to
use and control their body, critical in athletic performance where co‐ordination is a
requirement; they get the associated balance and coordination adaptations, again so
beneficial in sport in some ways, there is less risk by avoiding external loading which can be
abused.
In conclusion, I lean towards commencing young athletes strength training with
predominantly body weight exercises that incorporate control and coordination, I
recommend them being conducted initially with a controlled speed of movement, and that
any strength training is done in context of their complete physical and athletic preparation
needs for long term success!
King, I., 2005, The Way of the Physical Preparation Coach, Ch 15 – Equipment, p. 75
Consider bodyweight first.
Before introducing external loading consider first the value of using bodyweight as the
resistance. The displacement of the body is a requirement of all humans who have mobility
as
an
option.
Using
external
loading
other
than
bodyweight
does
not
always
guarantee
the
athlete will have appropriate ability to displace the body, even when the external load
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17
equals or exceeds the weight of the body part to be displaced, or total bodyweight. There
are many benefits to be gained by rehearsing the specificity of displacing the limb or body,
including developing the assurance that this ability is developed.
Note
there
are
times
when
the
limb
weight
or
bodyweight
is
not
appropriate,
such
as
when
the loading exceeds the ability of the athlete to complete the movement e.g. chin ups with
female athletes; in cases of injury when the limb weight or bodyweight may aggravate the
injury, etc.
Cosgrove, A., 2003, Secrets to Martial Arts Conditioning, p 27
An athlete has no business using load if he/she cannot stabilize, control and move efficiently
with only their bodyweight. Unless your bodyweight is way too much, or way too little, then
there is very little room in my opinion for external loading.
Cosgrove, A., 2003, Your body as a barbell (seminar on dvd)
The concept that I want to get across is that I can take someone to their limit with just
bodyweight…if you can take them to the limit with bodyweight you should not be using too
much external load because their bodyweight is enough…”
Cosgrove, A., 2005, Program Design Bible, p. 166
1. Bodyweight before external loading
A client has no business using load if he/she cannot stabilize, control and move efficiently
with only their bodyweight. Unless your bodyweight is way too much, or way too little, then
there is very little room in my opinion for external loading.
Cosgrove, A., 2005, 7 Habits of Highly Effective Program Design, T‐mag.com, Sep 26 2005
I've said this before in a bunch of articles. Other coaches and trainers have said this before
in a bunch of their articles. Yet this remains the step that most people will ignore.
Regardless of your goals, one thing is for sure: You have no freaking business using a load if
you can't stabilize, control, and move efficiently using only your bodyweight!
Unless your bodyweight is way too much or way too little resistance, then there's very little
room for external loading. This is not to say that external loading isn't important. Of course
it is, but it has definitely been overemphasized.
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Cosgrove, A., 2006, Developing a Training Philosophy, t‐mag.com
Idea #9: Exercise Selection
Just as Mike prefers the front squat to the back squat, and Charles Poliquin prefers the
dumbbell row to the barbell row, you must also have some general guidelines when it
comes to exercise selection.
Here are some of mine:
Bodyweight variations before external loading
Cosgrove, A., 200?, Top Ten Training Tips for Athletic Conditioning Success
An athlete has no business using load if he/she cannot stabilize, control and move efficiently
with only their bodyweight. If you can’t stabilize your shoulder girdle and core doing push‐
ups then there is no way I’m going to put you under a bench press bar
…So your strength program in the beginning stages may actually include no weights
whatsoever. And it will work better and faster than a typical program m that relies primarily
on weights and machines in the beginning stages. In fact in my experience I’d suggest that
some athletes cannot even work with their bodyweight so we may need to modify certain
exercises. Do not rush to lift heavy loads; muscle recruitment and control are far more
important than maximal strength for any athlete. Without control the strength is useless.
Review: Cosgrove, A., and Dos Remedios, R., 20??. Body Weight Training (DVD), 14:40 sec
It’s been mine and Robert’s finding that we don’t believe in loading anyone until they can
master their bodyweight.
Cosgrove, R., 2009, Female Body Breakthrough
You should use bodyweight for most of the exercises the first time around, while you work
on perfecting your form.
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p. 122 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 3
The exercises in this phase should help to correct some of the most common imbalances…
King, I., 1999, Get Buffed., Ch 15 – What order should I do my exercise in, p. 79
So here is what I suggest : start every 12 week cycle with an workout order which is the
reverse of what you want in the final stages of the program. And slowly revert that order
during the 3 or 4 stages of the 12 week program, until the final stage is the order you really
prefer.
The advantages of doing this include:
∙ you give priority training to muscle groups you would normally neglect, and gain added size
and strength from doing this;
∙ you address muscle imbalances and reduce the incidence of injuries;
∙ you train the smaller muscle groups in isolation; and
∙ you create extra variety in your training.
King, I., 1999, Get Buffed., Ch 15 – What order should I do my exercise in, p. 80
Stage 1 Rationale :
∙ strength trainees typically train their upper body first—this is very common in strength
training (would you believe epidemic!) ‐ so I have trained legs first in the week in this
stage;
∙ the abdominals are usually done last in the workout so I have done them first in this stage;
∙ the upper abdominals are usually stronger than the lower (from being ordered in this way
or from total neglect of lower) so I have prioritized them from lower to upper;
∙ in the leg department, they would usually train their quad dominant exercises (e.g. squats)
ahead of their hip dominant exercises (e.g. deadlifts), so I have placed hip dominants
earlier in the week than quad dominant exercises;
∙ the smaller muscle groups such as calves and upper traps are typically done towards the
end of the programs ‐so I place them first in the workout in this stage;
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p. 122 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 4
The programs in this book are all balanced by movement patterns…in fact they will take into
account the usual imbalances the average women has when she joins a gym…
King, 1999, Limping into October Pt 2 (now showing as ‘Hardcore Leg Training ‐Part 2’)
T‐mag.com, Fri, Sep 24, 1999
Now, a little additional clarification before I go on. I refer to muscles or workouts that are
predominantly
anterior
thigh
as
being
quad
dominant,
and
those
that
are
predominantly
posterior thigh as being hip dominant. The following is a hip dominant routine that balances
out the previous quad dominant routine. This workout contains even more "unique"
exercises, including some of my own creation — if I do say so myself, it took a very creative
mind to arrive at some of them! But they weren't developed out of a drive to create
something different for the sake of being different. They were born out of a desire to ensure
that equal emphasis is placed on the upper thigh musculature.
King, I., 1999, Get Buffed., Ch 15 – What order should I do my exercise in, p. 80
Stage 1 Rationale :
∙ strength trainees typically train their upper body first—this is very common in strength
training (would you believe epidemic!) ‐ so I have trained legs first in the week in this
stage;
∙ the abdominals are usually done last in the workout so I have done them first in this stage;
∙ the upper abdominals are usually stronger than the lower (from being ordered in this way
or from total neglect of lower) so I have prioritized them from lower to upper;
∙ in the leg department, they would usually train their quad dominant exercises (e.g. squats)
ahead of their hip dominant exercises (e.g. deadlifts), so I have placed hip dominants
earlier in the week than quad dominant exercises;
∙ the smaller muscle groups such as calves and upper traps are typically done towards the
end of the programs ‐so I place them first in the workout in this stage;
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p. 123 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 1
Some
good
self
tests
* when you can perform 10 bodyweight Bulgarian split Squats, you’re ready for weighted
squats or deadlifts.
King, I., 1999, Get Buffed!, Single leg squat with back foot on bench, p. 187
Some know this as a Bulgarian squat ‐with a difference. Face away from a normal height
bench, and place your rear leg up on the bench. You can check your distance by having a
relatively vertical shin throughout the movement. Place your hands on your head, and keep
your chest and trunk vertical throughout.
Lower the body down by bending the knee of the lead leg until the knee of the back leg is
almost on the ground.
We are going to use a speed of 515 ‐5 sec lower, 1 second pause top and bottom, and 5
second lift. If you can do more than 10 reps, you can hold dumbbells in your hand.
King, I., 2000, How to teach DVD Disc 2, Title 3: General strength exercises for the lower
body, 00:00:09sec
The exercises that we will look at now [general strength lower body exercises, mainly
bodyweight exercises] are extensions of the control drills but they are also excellent
strengthening drills, what you could call general strength, and in fact are excellent
hypertrophy drills. They’re a combination of things...
...however I believe these drills [lower body bodyweight exercises] should be mastered by
anybody before they go on to the squat, the deadlift and the power clean and all the
maximal strength drills
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p. 123 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 4
Some of the issues these female‐specific program address include the following:
* many women also have the related problem of short hip flexors…..When the hip flexors are
short, the hips are tilted forward and the posterior chain (butt and hamstrings) cannot work.
King, I,. 2003, Ask the Master (book), Physical Assessment, p. 126.
Actually this is one of my pet topics, and will feature heavily in my upcoming book and DVD
series on injury prevention and treatment. I don't take a lot of notice of hamstring / quad
ratios. For me they are not as highly correlated with hamstring strains as many believe. I
like to go to the cause, which for me is tight hip flexor/quads. Most lower body strains
result from increased pressure on nerves coming out of the lower spine. This pressure is
caused by anterior rotation of pelvis and increased lordosis, from shortened and tense hip
flexors/quads, winning the battle over weak and non‐functional abs and gluts.
King, I., 2000, Injury Prevention & Rehabilitation (DVD)
Let’s do the lower body. You know how I divide the lower body? Hip dominant and quad
dominant. You know why? Quad dominance anteriorly rotates the pelvis; hip dominance
posteriorly rotates the pelvis. You want to create balance around the pelvis, you need guess
what? Equal attention, by volume and sequence.
… When the pelvis is rotated resulted by these activities and the nerves are getting
impinged, what you going to get? Hamstrings strains, quad strains, hamstring tears, groin
strains, groin tears, lower back pain... you destroy the health of the lower body of the
athlete. Of course when the pelvis is rotated forward it changes the position of the whole
spine, changes the way you run, changes the power output in the lower body, changes the
muscle tension, affects the ability to recover.
King, I., 1999, Get Buffed (book), Ch 22 – Injury Prevention: Flexibility, p. 110, Squat:
Here is how I believe it works. Tight hip flexors/quads pull the top of the pelvis forward
excessively (anterior rotation). This then causes the nerves coming out of the lower spine to
be pinched. This in turn results in nerve irritation and muscle spasm in the muscles that
these nerves innervate. The symptoms are often pains down the leg, apparent strains in the
hamstrings or calves and so on. The symptoms are many. The cause is simple ‐excessive
anterior rotation of the pelvis due to tight muscles. Relief is rapid when the cause is
treated!
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p. 124 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 2
…most women have done too many crunches and not enough core stablization exercises.…
King, I., 1999, Get Buffed., Ch 15 – What order should I do my exercise in, p. 80
Stage 1 Rationale :
∙ the upper abdominals are usually stronger than the lower (from being ordered in this way
or from total neglect of lower) so I have prioritized them from lower to upper;
p. 124 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 2
…whenever an exercise is done last in a training session, performance of that exercise will be
negatively affected.
King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 13‐14,
©
Ian
King
and
King
Sports
International
There is a very simple but powerful lesson I have learned from my years of personal and
practical application. The muscle done first is done best!
And as far as the most neglected ‘other third’ of the body goes – the abdominals or trunk ‐if
you do them first, then they will receive priority in effort and adaptation; if done last in the
workout, they will receive the lowest training effect.
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p. 124 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 2
…core exercises are very important and should be done first in the program for a women…
King, I., 1999, Get Buffed., Ch 15 – What order should I do my exercise in, p. 80
Stage 1 Rationale :
∙ the abdominals are usually done last in the workout so I have done them first in this stage;
∙ the upper abdominals are usually stronger than the lower (from being ordered in this way
or from total neglect of lower) so I have prioritized them from lower to upper;
King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 13‐14,
© Ian King and King Sports International
There is a very simple but powerful lesson I have learned from my years of personal and
practical application. The muscle done first is done best!
And as far as the most neglected ‘other third’ of the body goes – the abdominals or trunk ‐if
you do them first, then they will receive priority in effort and adaptation; if done last in the
workout, they will receive the lowest training effect.
King, I., 2003, Ask the Master, Body Parts, p. 22
Before I get into it and get esoteric, let me ask you this – do you ever do your forearms first
in the workout? If not, get started. I don’t care what sequenceing rules or paradigms you
have adopted or been exposed to – if it is your weak link or number one priority – do it first
(and yes this does include the abdominals, shock horror!)
King, I., 2004, Get Buffed! III, Ch 4 – Overview of the Get Buffed! III Program, p. 82
From where I am looking if you don’t respect the principle of priority based on an analysis of
greatest need, you really are going to cause an injury. So if you have poorly conditioned
abdominals, and this situation may result in injury to around the hips/lower back, you need
to train the abs with priority until this imbalance or weakness is addressed. That may
include doing them first, and doing more sets.
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p. 124 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 4
The technical term in the training world for having a plan is periodization.
King, I., 2000, Foundations of Physical Preparation, Training Theory, p. 25
A common used synonym in the physical preparation world for planning is periodization.
p. 124 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 4
Periodization means to have a plan…
King, I., 1998, How To Write Strength Training Programs, Periodization, p. 79
Periodization is simply planning of training.
Get Buffed (book), 1999, Chapter 3 – What is periodization?, p. 11,
Because my definition of periodization is simple ‐ a plan! But if you don’t have a plan I
guess you aren’t using periodization! Periodization is no more complex than working out a
plan to optimize your training results.
King, I., 1998, How To Write Strength Training Programs, Periodization, p. 82
3. Periodization of strength : strength, as per all training or physical qualities, can and
should be subject to periodization. That means planning.
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Defined ‐ Periodization
Source Description
King, I., 1998,
How To Write
Strength
Training
Programs
Periodization is simply planning of training.
3. Periodization of strength : strength, as per all training or physical
qualities, can and should be subject to periodization. That means
planning.
King, I., 1999,
Get Buffed!
(book)
Because my definition of periodization is simple ‐ a plan! But if you
don’t have a plan I guess you aren’t using periodization! Periodization is
no more complex than working out a plan to optimize your training
results.
King, I., 2000,
Foundations of
Physical
Preparation
A common used synonym in the physical preparation world for planning
is periodization.
Cosgrove, A.,
2005, 7 Habits
of Highly
Effective
Program Design
Periodization just means planning.
Cosgrove, A.,
2005, Program
Design Bible
Periodization just means planning.
Cosgrove, R.,
2009, Female
Body
Breakthrough
The technical term in the training world for having a plan is
periodization.
Periodization means to have a plan…
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Defined – Periodization – Alwyn Cosgrove [sentence structure/word selection comparison]
King, I., 1998, How
to Write (book)
Cosgrove, A., 2005,
Program Design
Bible
Cosgrove, A., 2005, 7
Habits of Highly
Effective Program
Design
Cosgrove, R., 2009,
Female Body
Breakthrough
…periodization.
That means
planning.
Periodization just
means planning.
Periodization just
means planning.
Periodization means
to have a plan…
Defined – Periodization – Rachel Cosgrove [sentence structure/word selection comparison]
King, I., 2000, Foundations of Physical
Preparation (book)
Cosgrove, R., 2009, Female Body
Breakthrough
A common used synonym The technical term
in the physical preparation world in the training world
for planning for having a plan
is periodization. is periodization.
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p. 125 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 4
Your body adapts to the repetition range first, so this is …..
Poliquin, C., ????, Achieving Maximal Strength, ‐Poliquin’s Top 10 Sets/Reps Schemes for
Maximal Strength Development, The Five Percent Solution
…the number of reps is the loading parameter to which an individual adapts the fastest….
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p. 127 Female Body Breakthrough © Rachel Cosgrove 2009
illustration at the top of the page
[This is another use of Ian King’s 3 and 4 week progressions as published in 1999 and 2002
– at least the third time Cosgrove has published it with no referencing or recognition]
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p. 127 Female Body Breakthrough © Rachel Cosgrove 2009
paragraph 3
An afterburn effect occurs when you have pushed your body during a workout at a high
enough intensity to create a state in which you’ll continue to burn calories at an accelerated
rate for the next 24 to 48 hours.
King, I., 2002, Get Buffed! II, Ch 7 ‐The Warm up, p. 90
Remember,
burning
calories
is
not
just
about
how
many
you
burn
now,
but
the
energy
used
as a result of the elevation in metabolism that can occur for hours through to days after a
workout.
Defined – Periodization – Rachel Cosgrove
[sentence
structure/word
selection
comparison] King, I., 2002, Get Buffed! II (book) Cosgrove, R., 2009, Female Body
Breakthrough
Remember, An afterburn effect occurs when you have
pushed your body during a workout at a high
enough intensity to create
burning calories is not just about how many
you burn now, but the energy used as a
result of the
a state in which you’ll continue to burn
calories
elevation in metabolism at an accelerated rate
that can occur for hours through to days
after a workout.
for the next 24 to 48 hours.
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p. 136 ‐137
last paragrah on p. 136, 1st para on p. 137
These are all total body workouts, so you’ll do them on non‐consecutive days, with no more
than three strength workouts in a seven‐day period.
King, I., 1999, Get Buffed!, Ch 4 – How often should I train?, p. 17
Total body workouts are ideal for beginners, those who wish to reduce their time
commitment to training, and those who find their energy levels/recovery ability are not that
high. For the average person, the total body workout has something of a time restriction
between workouts ‐at the highest frequency, you are limited to 3 workouts per week or
every 48 hours
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p. 137
paragrah 4
This first phase will use mostly bodyweight exercsises
King, I, 1999, Twelve Weeks of Pain, Part I ‐Limping into October 17 Sep 1999
The following article is Part I of a two‐part leg training article that's very different from
anything you've ever done. How so? Well, for starters, some of the exercises don't even
require you to use any weight beyond that of what you've got piled on top of your hip
bones and dressed up in a Tommy Hilfiger shirt. Secondly, this workout has a nasty side
effect. It hurts. Real bad.
TC Louma, Editor T‐mag.com, Sep 24 1999, in the conclusion to Workout B of my unique
bodyweight based strength and bodybuilding program, a pioneer program at that time….
Editor's note: I tried Parts I and II of Ian's workout this past week. It's really unique, and I felt
that I had blasted my legs. Of course, the most difficult part of the workout was shrugging
off years of brainwashing. Doing exercises with little or no weight was a hard pill to
swallow, but once I reminded myself that I didn't care how different or weird the
movements looked, I had a great workout. Remember, screw the pack mentality and give
this workout a try!
‐‐‐‐‐Original Message‐‐‐‐‐
From: [email protected] [mailto:[email protected]]
Sent: Saturday, 4 December 1999 5:18 AM
Subject: Re: Between Sets Newsletter #6
Ian, …It's funny ‐ I have bben doing your t‐mag leg workouts ( the first two). It seems such
as hort workout andd espite all my experience I would have tended to do more sets etc. I
usually train for about an hour ‐this is done in a half an hour.
But ‐the pain !!!!!!!!!!!! You weren't kidding ‐it is a deep muscle soreness ‐real intense.
Interstingly it is a great workout to introduce females to weigth lifting and training. (A lot
of them are scared to lift heavy) Keep them coming…
‐‐Alwyn
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p. 137
paragrah
4
You want to be able to lift your own bodyweight before you start adding additional weight
with dumbbells and so on
King, I., 1999, Get Buffed, p. 284
I apply the following guideline to any athlete, not just young athlete ‐why use external
loading
before
developing
the
ability
to
manage
the
load
of
bodyweight?
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Source Bodyweight before external loading
King, I., 1999, Get
Buffed, p. 284
I apply the following guideline to any athlete, not just young athlete ‐why use
external loading before developing the ability to manage the load of
bodyweight?
p. 221…if your bodyweight for whatever reason is too much for your leg
strength, you can always do a one‐legged leg press or hack squat
King, I., 2000,
How to Teach
(book), p. 106‐
112
…most will be challenged initially by their own bodyweight; do not add
additional external loading until you have confirmed their ability to use full
range
King, I., 2000,
How to teach
DVD Disc 2, Title
3: General
strength
exercises for the
lower body,
00:00:09sec
The exercises that we will look at now [general strength lower body exercises,
mainly bodyweight exercises] are extensions of the control drills but they are
also excellent strengthening drills, what you could call general strength, and in
fact are excellent hypertrophy drills. They’re a combination of things...
...however I believe these drills [lower body bodyweight exercises] should be
mastered by anybody before they go on to the squat, the deadlift and the power
clean and all the maximal strength drills
King, I., 2000,
How to teach
DVD disc 2, Title
5: Conclusion,
00:00:15sec
It’s important that I stress to you one of the most critical things I see in strength
training and to put it bluntly, even sensationally, that loading is over‐rated. If
you do not have technique, if you do not have selective recruitment, you’re
increasing the risk to the athlete by exposing them to that loading, so if it’s one
thing that I teach you, it’s get the recruitment, get the technique, prioritize that
over the load you’re using. The athlete in most cases is not being judged in their
athletic success by how much they are lifting in the gym, so why take risks with
loading to achieve success in a non‐specific activity?
King, I., 2003, Ask
the Master, p 2‐3
When they do add strength training, consider commencing with bodyweight
exercises with an emphasis on control.
When I recommend a prioritization of bodyweight exercise it is not because this
present lighter load. In fact, in many ways it doesn’t eg. a bodyweight chin up is
more loaded than a lat pulldown; a light leg press can be done with less load
than in a bodyweight squat. Obviously, not all bodyweight exercises are going
to be appropriate due to this fact. My main attraction to the use of bodyweight
exercises where appropriate include they learn to use and control their body,
critical in athletic performance where co‐ordination is a requirement; they get
the associated balance and coordination adaptations, again so beneficial in sport
in some ways, there is less risk by avoiding external loading which can be
abused.
In conclusion, I lean towards commencing young athletes strength training with
predominantly body weight exercises that incorporate control and coordination,
I recommend them being conducted initially with a controlled speed of
movement, and that any strength training is done in context of their complete
physical and athletic preparation needs for long term success!
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…/cont
Source Bodyweight before external loading
King, I., 2005, The
Way of the
Physical
Preparation
Coach, Ch 15 –
Equipment, p. 75
Consider bodyweight first.
Before introducing external loading consider first the value of using bodyweight
as the resistance. The displacement of the body is a requirement of all humans
who have mobility as an option. Using external loading other than bodyweight
does not always guarantee the athlete will have appropriate ability to displace
the body, even when the external load equals or exceeds the weight of the body
part to be displaced, or total bodyweight. There are many benefits to be gained
by rehearsing the specificity of displacing the limb or body, including developing
the assurance that this ability is developed.
Note there are times when the limb weight or bodyweight is not appropriate,
such as when the loading exceeds the ability of the athlete to complete the
movement e.g. chin ups with female athletes; in cases of injury when the limb
weight or bodyweight may aggravate the injury, etc.
‐‐‐‐‐Original Message‐‐‐‐‐
From: [email protected] [mailto:[email protected]]
Sent: Saturday, 4 December 1999 5:18 AM
Subject: Re: Between Sets Newsletter #6
Ian, …It's funny ‐ I have bben doing your t‐mag leg workouts ( the first two). It
seems such as hort workout andd espite all my experience I would have tended
to do more sets etc. I usually train for about an hour ‐this is done in a half an
hour.
But ‐the pain !!!!!!!!!!!! You weren't kidding ‐it is a deep muscle soreness ‐real
intense.
Interstingly it is a great workout to introduce females to weigth lifting and
training. (A lot of them are scared to lift heavy) Keep them coming…
‐‐Alwyn
Cosgrove, A.,
2003, Secrets to
Martial Arts
Conditioning, p
27
An athlete has no business using load if he/she cannot stabilize, control and
move efficiently with only their bodyweight. Unless your bodyweight is way too
much, or way too little, then there is very little room in my opinion for external
loading.
Cosgrove, A.,
2003, Your body
as a barbell
(seminar on dvd)
The concept that I want to get across is that I can take someone to their limit
with just bodyweight…if you can take them to the limit with bodyweight you
should not be using too much external load because their bodyweight is
enough…”
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…/cont
Source Bodyweight before external loading
Cosgrove, A.,
2005, Program
Design Bible, p.
166
1. Bodyweight before external loading
A client has no business using load if he/she cannot stabilize, control and move
efficiently with only their bodyweight. Unless your bodyweight is way too much,
or way too little, then there is very little room in my opinion for external loading.
Cosgrove, A.,
2005, 7 Habits of
Highly Effective
Program Design,
T‐mag.com, Sep
26 2005
I've said this before in a bunch of articles. Other coaches and trainers have said
this before in a bunch of their articles. Yet this remains the step that most
people will ignore.
Regardless of your goals, one thing is for sure: You have no freaking business
using a load if you can't stabilize, control, and move efficiently using only your
bodyweight!
Unless your bodyweight is way too much or way too little resistance, then
there's very little room for external loading. This is not to say that external
loading isn't important. Of course it is, but it has definitely been
overemphasized.
Cosgrove, A.,
2006, Developing
a Training Philos.,
t‐mag.com
Idea #9: Exercise Selection: Just as Mike prefers the front squat to the back
squat, and Charles Poliquin prefers the dumbbell row to the barbell row, you
must also have some general guidelines when it comes to exercise selection.
Here are some of mine:
• Bodyweight variations before external loading
Cosgrove, A.,
2006, Your body
is a barbell
In fact when you think about it, the only reason to ever use
external load (i.e. weights) is because your bodyweight is not
enough resistance. Yet most guys are making exercises harder
by adding external load, when they aren’t capable of handling
their bodyweight in the same exercise. I’m constantly amazed
by how many people I meet who can bench press whatever
pounds of weight, but are unable to perform 10 correct push
ups (typically due to a lack of core strength and synergistic
muscle stability. As far as I’m concerned – unless you can do an
easy twenty push ups, you have no business getting under a bar
for bench pressing. In my training facility everyone begins with
bodyweight exercises. You have to earn the right to lift weights
in my facility.
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…/cont
Source Bodyweight before external loading
Cosgrove, A.,
200?, Top Ten
Training Tips for
Athletic
Conditioning
Success
An athlete has no business using load if he/she cannot stabilize,
control and move efficiently with only their bodyweight. If you can’t
stabilize your shoulder girdle and core doing push‐ups then there is
no way I’m going to put you under a bench press bar.
…So your strength program in the beginning stages may actually include no
weights whatsoever. And it will work better and faster than a typical program m
that relies primarily on weights and machines in the beginning stages. In fact in
my experience I’d suggest that some athletes cannot even work with their
bodyweight so we may need to modify certain exercises. Do not rush to lift
heavy loads; muscle recruitment and control are far more important than
maximal strength for any athlete. Without control the strength is useless.
Cosgrove, A., &
Dos Remedios,
R., 20??. Body
Weight Training
It’s been mine and Robert’s finding that we don’t believe in loading anyone until
they can master their bodyweight.
(DVD), 14:40
Cosgrove, R.,
2009, Female
Body
Breakthrough
You should use bodyweight for most of the exercises the first time around, while
you work on perfecting your form.
p. 137…You want to be able to lift your own bodyweight before you start adding
additional weight with dumbbells and so on.
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p. 145
Lateral Jump
Start: Stand with your feet together.
Movement: Imagine there’s a line drawn on the floor to your right. With both feet, jump up
and over the line and land on both feet, Pretend the floor is hot so that you land and jump
right back over the other side of the line. Keep your knees bent the entire time and explode
back and forth.
Lateral jumps : © Ian King and King Sports International, 2000/01 Strength Training
Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 30
As Stage one but with feet together.
King, I., 2000, 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's
Squad, June 2000, p. 24.
Single Leg Lateral Hops :
Stand on one leg laterally to a small object. Jump across the object and back as fast as
possible. Repeat with the other leg. Go for maximal speed.
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p. 147
Single Leg Lateral Hops
Start: Stand on your right leg.
Movement: Imagine there’s a line drawn on the floor to your right. Jump over the line with
your right leg, land on your right foot, and then jump back over, still landing on the same
foot. Keep the jumps small and, pretend the floor is hot. Perform 10 on your right leg, then
10 on your left leg (starting with the imaginary line at your left side).
King,
I.,
2000,
2000/01
Strength
Training
Program
for
the
Hong
Kong
Rugby
Union
7's
Squad, June 2000, p. 24.
Single Leg Lateral Hops :
Stand on one leg laterally to a small object. Jump across the object and back as fast as
possible. Repeat with the other leg. Go for maximal speed.
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p. 149
Bridge March
Start: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off
the floor to form a straight line from your shoulders to your knees.
Movement: Maintaining that straight line, lift your right leg, then return it to…..
King, I., 2002, Heavy Metal Q & A, Sample Bodyweight only workout, T‐mag.com, 20 Oct
2002
Lying Supine Single Leg Hip/Thigh Extension.
• Ly on your back on the ground.
• Bend one leg up till the knee is 90 degrees, with that foot flat.
• Keep the other leg straight out on the ground.
• Put your weight through that foot and raise the straight leg up till the straight leg is in
line with the thigh of the bent knee, and there is a straight line between the shoulders
and the knee.
•
Lower back down but do not rest fully on the ground.
Once all reps are completed, perform set on other leg.
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p. 158
Step up
Start: Stand facing a step or bench and place your right foot on the step.
Movement: Push through your right foot to lift your body up. Do not allow the trailing leg
to touch the step. Lower yourself under control, pause briefly with your left foot on the
floor, and repeat. Be sure to use only your right leg, and do not bounce or push off your left
leg. Complete all reps on your right leg and then repeat on your left leg. Start on a low step
and look to increase the height of the step as you gain strength. Then add load in the form
of dumbbells.
King, I., 2000, HKRFU Training Program
Step up: Stand facing a bench. Place one foot on the bench and the other on the floor. Push
through the bench foot and lift the body up. Do not allow the trailing leg to touch the
bench. Lower under control, pause briefly at the bottom and repeat. Compete all reps for
one side before changing legs. Start on a low step – look to increase the height of the step.
[NB This is the 11th
publication that Cosgrove’s have used the step up description in (that
we have located to date).]
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p. 159
Three point DB row
Start:
Movement: …raise the dumbbell toward you in a rowing motion by squeezing your shoulder
blade. Lower the weight and repeat. Do not shrug your shoulder; the movement should all
be from your back….
King, I., 1999, Get Buffed!, Prone DB row ‐limited range, p. 197
Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Use
the range from the top of the pull to half way down. Note the pause at each end.
Prone DB Row: King, I., How to Teach (book), Mar 2000, p. 137
Description ‐
• lay face down (prone) on a bench, preferably a higher than usual one (to allow full range
extension of the hanging arms
• dumbbells in each hand
•
have the dumbbells facing palm down towards the legs
• now pull the dumbbells straight up so the elbows go as high as the can
• focus on squeezing the shoulder blades together
• lower down to a full stretch
• minimise the involvement of the upper trapezius
King, I., 2000, 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's
Squad, Prone DB Row, June 2000, p. 21.
Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull
the dumbbells up as far as possible and retract the scapula fully. Slowly return to the start
position.
[NB This is the 3rd
publication (3rd
time) that Cosgrove’s have used the DB Row description
– or variation of ‐in (that we have located to date).]
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p. 160
Partial Co‐contraction Lunge
[This exercise and its name are an Ian King innovation, first released under copyright in
1998.]
p. 160
Partial Co‐contraction Lunge
…This exercise will teach your body to fire these muscles at the same time, which will train
you to keep your knees tracking over your toes. This will decrease the otential for knee
injuries, whilst waking up your glutes….
King, I., 2002, Get Buffed! II, Ch 10 – Control Drills, p. 137‐143
Control drills by my definition include any exercises that focuses primarily on selective
recruitment and quality of the movement, as opposed to the load lifted or reps performed
That is, a qualitative focus rather than a quantitative focus.
They can be used to re‐train a muscle, address muscle imbalances, or develop specific
techniques (intra and inter muscular coordination). Therefore, the focuses is initially only
on how well you do the movement. Rep and loading increments occur only when the
technique can tolerate it, and remain much lower in the priorities of these types of
exercises.
…In the lower body my major generalized focus is on hip positioning, femoral (upper leg)
and patella (knee cap) control, through focus on the following movements:
• Increased tone and awareness of the ‘lower abdominal’ muscles.
• Posterior rotation of the pelvis through co‐contraction of the gluteals and abdominals.
• Gluteal activation and control during extension of the femur, hip and trunk.
• Gluteal control during the external rotation of the femur.
• Activation of the vastus medialis oblique (VMO; the teardrop muscle above the knee on
the inside of the thigh) specifically and quadriceps (quads) generally in knee stabilization.
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p. 160
Partial Co‐contraction Lunge
Start: Take a big step forward with your left leg and lower yourself into a lunge position by
bending your left leg until your right knee touches the floor. Place your right hand on the
tear‐drop shaped muscle on the inside of your left knee, called the vastus medialis. Place
your left hand on your left glute. Raise your right knee one inch off the floor and you’ll feel
the vastus medialis and the glute contract. This is the starting position.
Movement: Slowly raise yourself up by extending both legs, all the time feeling for the
tension in the vasuts medialis and glute. The second you lose that tension (it likely won’t be
long) pause, and the slowly return to the start position (with your right knee an inch off the
floor). Again, work only in a range where the muscles are contracting. Do not perform this
exercise through any range where the vastus medialis and glutes are not firing. Repeat for
the prescribed number of reps or until total muscular fatigue – whichever comes first. Then
repeat on the other side.
King, I., 2002, Get Buffed! II (book), Co‐Contraction Lunge, p. 182‐183
• Stand in static lunge position i.e. one leg in front of the other, in a long wide stance.
• Place the opposite hand to the lead side leg on the VMO of the lead leg.
• Place the hand from the same side as the lead leg on the upper gluteals.
•
Use this hand contact to encourage higher level muscle firing from these two muscles.
• Lower the hips only about 1/3 of the range available, and then come back up to the top
of the movement but stop short of lockout.
• Once all reps are completed, perform set on other leg
King, I., 2002, Get Buffed! II, Ch 10 – The Control Drills, p. 138
In the lower body my major generalized focus is on hip positioning, femoral (upper leg) and
patella (knee cap) control, through focus on the following movements:
•
Activation
of
the
vastus
medialis
oblique
(VMO;
the
teardrop
muscle
above
the
knee
on
the inside of the thigh) specifically and quadriceps (quads) generally in knee stabilization.
King, I., 2000, How to Teach (book), Co‐contraction partial lunge: p. 100
• stand with one foot forward, the other back.
• feet should be shoulder width apart.
• flat footed on front foot, rear foot on ball of toe.
• lower the hips about 6 inches (15 cm) or less depending upon what range you are able to
perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead
leg during both the eccentric and concentric phases.
•
also focus on recruiting the gluteals of the lead leg. To facilitate this, place the fingers on
the hand opposite of the lead leg on the VMO of the lead leg, with the intent of
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facilitating contraction. Place the fingers of the same side as lead leg hand on the gluteal
of the lead leg for the same reason.
• you may find that initially your ability to recruit through range is limited ‐so use only that
range through which you can recruit to a satisfactory level.
King, I., 2002, Get Buffed! II, Ch 10 – The Control Drills, p. 138
In the lower body my major generalized focus is on hip positioning, femoral (upper leg) and
patella (knee cap) control, through focus on the following movements:
• Activation of the vastus medialis oblique (VMO; the teardrop muscle above the knee on
the inside of the thigh) specifically and quadriceps (quads) generally in knee stabilization.
King, I., 2002, Get Buffed! II, Ch 10 – The Control Drills, p. 138‐139
Progression should be sought throu