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Page 1: Load-Explode-Main-Manual.pdf

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

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Page 2: Load-Explode-Main-Manual.pdf

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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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Load & Explode Reactive Training for Dominating Strength and Power Copyright © 2013 by Joe DeFranco and Jim Smith All Rights Reserved. DeFranco’s Training and Diesel Strength, LLC. First Published in April 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

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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 Load & Explode. 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 Load & Explode, 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

Load & Explode Workout Overview 8

Equipment Used & Benefits 9

The Pre-Warm-up 11

The Warm-up 12

The Load & Explode Workout 13

Exercise Benefits & Substitutions 14

FAQ's 16

Conclusion 18

Recommended Resources 19

About the Authors 20

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Introduction

The new Load & Explode workout is all about explosive lower body power, leg drive, and work capacity.

In this month’s CPPS workout, you’re going to notice some very unusual things. There is no barbell work and the warm-up is extensive. Athletes have to cycle off of barbells periodically during their training cycles to unload the stress on the spine. Other options like sleds and prowlers, as you will see in the workout, provide a great alternative to get their legs and core strong.

The other important component of the Load & Explode workout is the extensive warm-up. Because the workout is really demanding and includes high intensity plyometric exercises, a thorough warm-up is critical for performance. You will see that a “pre-warm-up” ladder drill sequence is used to awaken the CNS and prepare for the more comprehensive group warm-up.

Do NOT allow your athletes to engage in these high-level movements until they have a good sweat going and their body has been prepared with a variety of multi-dimensional, dynamic movements.

In the warm-up, you’ll also notice that the athletes have taken their shoes off. This is important for improving the dexterity of their toes and ‘waking’ their feet up from being in shoes the majority of the day. Barefoot training also improves the reactiveness of the feet and improves ankles mobility. Do NOT overlook the importance of barefoot training with your athletes! It’s an extremely easy modification to your programming and it will pay huge dividends in both injury prevention and performance.

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The Load & Explode Workout: Overview

“It is not death that a man should fear, but he should fear never beginning to live.”

Marcus Aurelius

After the extensive warm-up, you will begin with the main explosive lower body movement; hurdle hops into a broad jump. The goal should be to minimize ground contact time between the hurdles and trying to get full body extension during the “take-off” of the broad jump. The first couple of times through the hurdles, you should practice and reinforce good landing mechanics.

You will then move on into the hurdle hops and prowler sprint competition. This will kick up the workout intensity and really push the lower body leg drive and explosive power.

Next, heavy sled drags are used to overload the glutes, quads, hamstrings and calves, while enhancing linear acceleration capabilities in a functional body position; forward lean with positive shin angle.

Finally, a tough core sequence utilizing the Jungle Gym is used to improve full body tension, anterior core stability and anti-extension deceleration.

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The Load & Explode Workout: Equipment Used With every exercise, there is a progression and regression and with every ‘tool’ you use, there is a substitution. The equipment you use isn’t as important as the intent of movement and intensity of effort displayed by the athlete. Keep this in mind if you don’t have all of the equipment used in the Load & Explode workout.

Equipment substitutions for the Load & Explode workout:

Equipment Substitution

Speed Ladder Tape on the floor or jump

ropes

Hurdles Flat Bench(es)

Prowler (for sprints) Plate Pushes

Sled (for heavy drags) Car push or Drag a tire

attached to rope

Jungle Gym Feet on Flat Bench or

Furniture Sliders

The Load & Explode Workout: Benefits

High intensity plyometric movements utilizing the stretch shortening cycle (SSC) enhances reactive strength potential, develops eccentric / deceleration strength, and improves joint stability / integrity.

Introducing competitions into the workout increases the mental focus, intensity and competitive spirit for the athletes.

HASD’s improve specific accelerative capabilities by putting the athlete in a forward body lean with positive shin angle. We have found that loading the musculature in this position has a functional transfer to linear speed mechanics (during the acceleration phase of a sprint).

Performing “only” 3 main exercises helps to ensure QUALITY over quantity.

Quality should never be compromised when training for speed/power. This workout was designed with this important (yet often overlooked) factor in mind.

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You’ll notice that the core training at the end of the workout isn’t just an “after-thought”. Bodysaws and Hip-ups develop true full-body core strength. Bodysaws are an incredible “anti-movement” pattern, while Hip-ups compliment the sequence by developing dynamic hip flexion strength; both of which are incredible for improving sprint mechanics and power potential.

Finally, we want to reiterate just how beneficial the warm-up provided in this

month’s workout is for any athlete. As you become more proficient at this comprehensive warm-up, you will notice the following: increased work capacity, mobility, body awareness, relative strength, muscular endurance and improved ankle/knee/hip stability.

NOTE: The athletes shown performing the Load & Explode warm-up did not complete it as quickly and efficiently the first few times they did it. These athletes developed their incredible level of conditioning through consistent hard work and dedication. When you initially go through this warm-up, it may feel like much more than just a “warm-up”. It will also take a little longer to complete. But, if you stay consistent and make small improvements each session, you can achieve the level of conditioning displayed by the athletes in the video.

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The Load & Explode Workout: Pre-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 of clothing to keep your body heat in. Before we start the comprehensive Load & Explode warm-up, we utilize a single-leg ladder drill sequence to improve balance, body awareness, ankle & foot strength/stability, and fire up the CNS of the athletes.

Pre-Warm-up Ladder Drills Single leg ladder drills / ankle stability

1) Single Leg Hops - Straight 2) Single Leg Hops - Sideways 3) Single Leg Hops – Forward / Back (half) 4) Single Leg Hops – Side / Side (half) 5) Single Leg Hops – Forward / Back (all the way through the ladder) 6) Single Leg Hops – Side / Side (all the way through the ladder) 7) Hip Turns 8) Icky Shuffle

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The Load & Explode Workout: Full Dynamic Warm-up General Movement / Dynamic Mobility / CNS Stimulation

1) Bodyweight Squats x 10 reps 2) Jumping Jacks x 10 reps 3) Seal Jumps x 10 reps 4) Reverse Lunges x 5 each leg 5) A-Skips x 20 yards down & back 6) Backward Skip with Hip/Abduction x 20 yards down & back 7) “Piriformis” Skip – Heel to Opposite Hand x 20 yards down & back 8) Cossack Squats x 5 each way 9) Side Shuffle x 20 yards down & back 10) Squat to Stand x 5 reps 11) Inchworms into Push-ups x 5 reps 12) Light jog x 40 yards 13) Rollovers into V-sits x 10 reps 14) Iron Cross – Bent Knee Side-to-Side x 5 each way 15) Glute Bridges x 10 reps 16) Single Leg Glute Bridges x 5 each leg 17) Straight Leg Raises x 10 each leg 18) Quadruped Knee Circles (Fwd/Bwd) x 10 each way 19) Striders x 5 each leg 20) Groiners x 5 reps 21) Leg Swings – Front-to-Back / Side-to-Side x 10 each leg 22) Skips for Height x 20 yards down & back

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The Load & Explode Workout

Seq Exercise Sets x Reps Rest 1) Reactive Hurdle Hops into a Broad

Jump * First 1-2 sets of warm-up, just stick the landing to reinforce landing mechanics. (No broad jump after last hurdle.) ** 4 Hurdles, 16 jumps each “set” = 64 total ground contacts

4 sets of 4X thru the hurdles

90 sec.

2) Competition Hurdle Hops into Prowler Sprints * 2 Hurdles = 12 total ground contacts

6 Runs

120 -180 sec.

3) HASD’s (Heavy Acceleration Sled Drags)

4 x 30 yards 120 - 180 sec.

4A) Core Jungle Gym Core Circuit: Bodysaws

3 x 15 no rest

4B) Core Jungle Gym Core Circuit: Hip-ups

3 x 15 90 sec.

Important Notes:

The height of the hurdles should be adjusted to your individual skill / strength levels. Ensure that you land softly and reverse the movement as quickly as you can to transition to the next jump. If you’re spending longer than two-tenths of a second on the ground (amortization phase), you will need to use lower hurdles.

If you are unable to achieve full hip and knee extension when performing HASD’s, you will need to lighten the weight. The weight should be heavy enough that you need a forward body lean in order to get the sled moving; but it shouldn’t be so heavy that you end up taking short, choppy steps. This will take away from the desired training effect.

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

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The Load & Explode Workout: Benefits & Substitutions

Reactive Hurdle Hops into a Broad Jump Benefits: Yuri Verkhoshansky, a world renowned sports training expert, developed a method of high intensity training he called “shock training” in the 1950’s. He used shock training to build power, speed and explosiveness for his track athletes. Shock training involved fast movements where the athlete was required to rapidly absorb forces (from their own body or an external object) which accumulated energy (through pre-stretch of our muscles & tendons) and subsequently created a very powerful muscular contraction (referred to as the stretch reflex or stretch-shorten cycle). The faster this pre-stretch happened, the more powerful the resultant muscular contraction. In his research, the duration of the movement must be in fractions of a second for it to truly be a shock training exercise (less than 0.15-0.20 seconds). Shock training was first used to develop and enhance explosive qualities in his athletes and this adaptation improved their sport specific skill work and performance in the game. Substitutions: Flat benches can be substituted for the hurdles when performing the reactive jumps.

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Hurdle Hops into Prowler Sprints Benefits: A complex with hurdle hops and prowler sprints develops multi-dimensional and multi-planar – horizontal and linear - power development.

Substitutions: As stated, multiple flat benches can replace the hurdles and pushing an Olympic plate across the floor can replace pushing a prowler. If the reactive jumps are too intensive for you, various explosive med ball throws can be used.

HASD’s (Heavy Acceleration Sled Drags) Benefits: HASD’s improve acceleration mechanics, led drive and power endurance.

Substitutions: If you do not have a sled you can perform a car push, or drag a tire (or any heavy object).

Jungle Gym Core Circuit: Bodysaws and Hip-Ups Benefits: Better core stability (endurance) and creating full body tension will carry over into your ability to transfer power and stay braced during heavy strength training and real-world activities.

Substitutions: Putting your feet on top of a flat bench or using furniture sliders can replace the Jungle Gym.

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The Load & Explode Workout: FAQ’s

Q: Can I substitute dynamic effort (DE) barbell squats for the

hurdle hops?

A: The goal of this workout is to develop lower body explosiveness and deload from

barbell training. Dynamic effort squats will help improve your rate of force development (RFD) and “turn on” the higher threshold motor units (HTMU), but there is deceleration associated with loaded strength training movements and the spine is still taking a beating. A better option would be to substitute the hurdle hops with Backward/Overhead Med Ball throws, or another medicine ball throw variation.

Q: Can I use a piece of the Load & Explode warm-up for my other

lower body training workouts?

A: Yes, of course. That is the great thing about these CPPS workouts. You can

rearrange the exercises or just take a section of the warm-ups or workouts and immediately implement them into your training sessions. The Load & Explode warm-up is extensive because of the intense nature of the workout. You wouldn’t have to use as many warm-up exercises if you were performing a more conventional lower body workout with barbell work. Or, you could re-use the warm-up as is, without any modifications.

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Q: I noticed one of the athletes didn’t perform the broad jump

after the reactive hurdle hops during the first exercise. Am I missing something?

A: Good observation! There were actually two athletes in the group that were told

NOT to perform the broad jump after the hurdle hops. One of the athletes I’m referring to had three (yes, THREE) ACL tears and surgeries. He came to us after completing a successful fifth season of college football eligibility. He was preparing for his NFL Pro Day. Although this athlete has come a long way, his knees always seemed to flare up when performing broad jumps. (Landing from a broad jump is more stressful than landing from a hurdle hop or other “vertical” jump landings.) The risk obviously out-weighed the reward, so we focused on box jumps (landing on foam) and hurdle hops with him. This is why he was coached to only perform the hurdle hops and then stick the landing after the last hurdle.

We also modified the first exercise for the largest athlete of the group -- a 310-pound defensive lineman. Although this athlete is healthy and very athletic, we felt it was too early in the off-season to place that kind of orthopedic stress (landing from broad jump) onto his system. Therefore, we just had him perform the hurdle hops. (FYI, reactive hurdle hops, in-and-of-themselves, are considered very advanced for larger athletes. But, the athlete shown in the video is athletic enough to perform them properly; we just felt adding the broad jump during this stage of the off-season would be overkill.)

As you can see, there are no “set rules” when training groups of athletes. As coaches, we must always be observing, coaching and modifying workouts in order to provide the safest progressions (and regressions) for each individual athlete.

Q: Is this workout mainly for football players or can it be used

for other sports too?

A: This workout is appropriate for almost any (intermediate to advanced) athlete that

needs to produce repeated bouts of explosive activities during their sport. Almost every team sport comes to mind: football, soccer, baseball, basketball, hockey, lacrosse, rugby, etc. Even individual sport athletes like tennis players and wrestlers can benefit from the many physical attributes developed by incorporating this type of training in their programming. There really aren’t many athletes that wouldn’t benefit from the Load & Explode workout…so have at it!

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The Load & Explode Workout: Conclusion

Now that you’ve read the specifics of this workout, don’t forget to watch the live workout videos that accompany this product. We provide “live” training videos with these CPPS monthly workouts because we want everyone to see first-hand the pace and intensity of a quality training session. Remember that a workout can look great ‘on paper’, but that’s only half the battle! Proper exercise technique and workout intensity are equally important factors that “bring the workout to life”! It is our hope that letting you “look over our shoulder” during the actual Load & Explode 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 this program.

Train hard, Train smart!

Joe DeFranco and Jim Smith “Smitty”

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The Load & Explode 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

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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.