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2005/07/25, 11:07 AM
Ok, at the NSCA's Conference and Exposition, Allen Hedrick, s&c coach of the US Air Force, has started training his athletes with what he calls Unstable Implement Training. Not the unstable surface stuff where people do weird things on a big ball, which has its place, but it involves lifting objects that are naturally unstable, rather than barbells, dumbells, or kettlebells. One such example is kegs filled partially with water.
Heres a summary of points by chris shugart:
Implement Training at the U.S. Air Force Academy — Allen Hedrick
This was the first of several presentations this year that had about the same theme: strongman-style training and/or strongman equipment rules. Here are some highlights:
• Hedrick, head strength and conditioning coach at the Air Force Academy, first emphasized that this wasn't strongman training, but rather using strongman implements for athletic training. The movement patterns you see in strongman competitions don't always carry over well to athletic training, he noted. He used lifting stones to an elevated platform as an example.
• Although the speaker said that barbells and dumbbells still make up the bulk of his athletes' programs, he noted that he's willing to sacrifice the ability to demonstrate strength with a barbell (1RMs) for functional strength on the field and more wins.
• Train movements, not muscle groups.
• The password was "water-filled." Hedrick is big on training with kegs filled to various levels with water, sand, and even antifreeze (less rust and denser). These are welded shut to create unstable implements for field strength. He emphasized that this isn't the ever popular yet much lampooned "unstable surface" training, but rather "unstable implement" training.
• Coach Hedrick has rows and rows of kegs for his athletes which were donated by Coors. They range from 20 to 300 pounds each.
• The liquid filled implements provide "active resistance" as opposed to the static resistance of traditional equipment.
• Along with kegs, he has water-filled strongman "logs" of all sizes and some very cool loadable tractor tires for flipping. He also has some mini-logs that his athletes use as water-filled dumbbells.
• Since he started using the unstable implements, Hedrick says his teams are more injury-free than ever.
• Coach Hedrick is now experimenting with adding chains to Olympic-style lifts.
In short, this was some of the most innovative and interesting stuff I've seen regarding real functional strength as opposed to that "headstands on a Swiss ball" stuff. I've done a little keg training and found it to be challenging and effective.
Let the discussion begin...
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/25, 11:39 AM
sounds interesting.. great stabilizer workout with the shifting water in the kegs
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2005/07/25, 01:48 PM
I find it strange that the injuries declined. I would think that they would skyrocket because of the imbalance of weight. Sounds dangerous. Yet interesting.
DX
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2005/07/25, 11:04 PM
What they mean is injuries while playing the sports. The unstable lifting teaches their muscles to stabilize better, resulting in less injuries when the weight is an opponent, rather than a barbell, or keg in this matter.
Think about it, when playing a sport, you are always manipulating something that isn't perfectly stable, like an opponent if playing football, wrestling, lacrosse, etc, or a ball, etc., so why train with stable weights all the time?
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/26, 03:02 AM
less injuries on the field...translation:whole team is injured from training in the locker room.....just kidding....sounds very interesting....interesting how different innovations in training come about.....I have noticed similar things working at a store where i have to lift boxes with gallons of water....much more difficult to lift even at just 20lb....
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2005/07/26, 12:16 PM
Yeah, I'm sure their are more injuries in the weight room.
And menace, as a matter of fact, I think I recall in another article about this type of training, (I'll see if I can find it), the coach actually had a player that was delivering kegs for coors. The player told his coach how much of a workout it was, and history was made. Well, maybe not, but you get the idea.
I believe gatormade used to deliver kegs, and I'm sure he can tell you what a workout that was.
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2005/07/27, 06:49 PM
I've seen Coach Hedrick speak ob this matter before. I like the concept. I wouldn't use them for the bulk of my training. That is just me. I would still squat and clean. These exercises would be used as auxiliary movements to enhance the squats and cleans. I would never add bands or chains to Olympic movements. I delivered beer for 5 years and the kegs are very challenging to manipulate. Sometimes they manipulate you! :big_smile::laugh:
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2005/07/27, 06:50 PM
*ob -> on
:laugh:
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2005/07/27, 10:15 PM
Yeah, he said that the bulk of his training is still olympic lifts and the big 3, but that he is willing to sacrifice some weight on the bench for more wins.
He's not the first one I've heard adding bands to olympic lifts. I heard about coach somners (olympic gymnastics coach) and the guy that started the bfs program, cant remember his name, using chains in the snatch, but only with light weight and light chains to develop shoulder stability.
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2005/10/13, 06:53 PM
Ok, here is an article by coach hendrik.
Testosterone Implements
Keg and Tire Training at the U.S. Air Force Academy
by Allen Hedrick
The Competitive Edge
As a collegiate S & C coach, I've noticed that an emphasis is being placed on strength and conditioning as a tool to enhance athletic performance. For example, in the last few years a majority of schools in the Mountain West Conference, including the Air Force Academy, have built new strength and conditioning facilities. Further, more and more facilities are being supervised by highly qualified S & C professionals.
Most collegiate strength and conditioning programs emphasize free weight training and performance of the Olympic-style exercises. Most also use the concept of periodization when designing training programs. While differences in the periodization model used from program to program exist, there are strong similarities in program design from school to school.
Because of this, a lot of athletes are training in high quality facilities directed by well educated professionals utilizing programs that have strong similarities in design. So, the challenge for me as a strength and conditioning coach is to find a way to provide my athletes a competitive edge in their training programs.
The purpose of this article is to describe how I use specific implements to provide this competitive advantage for my athletes. However, as you'll see, you don't have to be an athlete to be able to benefit from including these implements into your own training program.
Importance of Science
The amount of sports science research being conducted and published is significant. It's my responsibility as a strength and conditioning professional to take advantage of this research and apply it when possible. The biggest part of any training program should be based on what science tells us is the best approach to achieving the desired performance goal.
However, one area of sports performance training that has received little attention is training with implements. A review of literature shows little if any research performed evaluating the effectiveness of training with strongman-type implements such as kegs and tires.
Principles of Training
Although there's a lack of research evaluating the value of implement training, the same principles that apply to traditional training methods should be used to guide it. I believe the most important concept to remember is the concept of training movements, not muscle groups.
Increases in strength and power occur primarily in the movement used during training. As a result, the more dissimilar the movement pattern used during training is to the movement pattern used during competition, the less valuable such training becomes. That is, if you want to get stronger or more powerful performing a specific movement, that movement pattern has to be duplicated as closely as possible during training.
Training Movements During Implement Training
Some implement training transfers very effectively to athletics. For example, the movement of flipping a tire transfers well to specific athletic movements, as does benching or squatting a keg.
In addition, implement training provides greater variation in training, which has a positive effect on reducing the physiological and psychological staleness that can occur when performing the same strength training movements repetitively.
Water Filled Implements
One implement I really like using with our athletes at the Air Force Academy is the water filled keg. Water provides a unique training stimulus because it provides an active resistance rather than a static resistance.
The water contained within the keg is constantly moving during the performance of the exercise. Contrast that to a typical barbell, dumbbell, or resistance training machine where the resistance is relatively static, i.e. there's very little, if any, extraneous movement occurring.
There's little research on the value of training with an active fluid resistance. However, it makes logical sense to me that training with a water filled keg provides a more sport-specific method of training as compared to lifting with static resistances only, because in many competitive situations the athlete encounters a dynamic resistance (in the form of an opponent) rather than a static resistance.
For the individual lifting for general fitness training, a keg provides the added benefit of more actively recruiting the stabilizing muscles. Injury prevention may also be enhanced when training with an active fluid resistance because of the additional need for stability and control during this type of training.
Implement Training Supplements Traditional Training Methods
I'm not suggesting that implement training become the primary form of resistance training. Barbells and dumbbells are still the main tools for developing strength and power.
However, if your goal is to use the weight room to provide yourself a competitive edge, or to make your training as functional as possible, then supplementing traditional training with implement training makes perfect sense.
Description of Suggested Training Implements
Kegs
We were able to get the kegs donated to us by local beer distributors simply by asking. I'm sure with enough persistence you could locate kegs available at little or no cost to you as well.
The number of kegs you'll need, and the range of keg weights required, will depend on the number of lifters training at one time and the variety of keg exercises you plan on including in the training program. Some exercises, such as a keg front raise, require a light weight (20 pounds), while you might need a 300 pound keg or more to perform a keg squat.
Because of the additional balance and stability requirements, you won't be able to use the same amount of weight in a keg exercise that you use when performing the same exercise with a barbell. While initially this may seem to compromise potential increases in strength, remember that you're building a higher level of functional strength: strength that can be used effectively during competition.
The kegs can be filled to the desired weight by placing the keg on a scale and using a hose to fill it with water until the required weight is reached. A full size keg, filled with water, will weigh about 160 pounds. Further increases in weight can be accomplished by mixing sand with the water. Sand has the advantage of being inexpensive, and because it stays wet it maintains its dynamic characteristics, moving inside the keg as the exercise is performed.
Keg stands can be built to make it easier to perform exercises such as squats, lunges, or shoulder press. These stands securely hold the keg in place at about shoulder height to make it easier to place the keg in the correct position to perform the desired exercise. Think of the keg stand as a squat rack.
Tires
The tires we use (used truck and heavy equipment tires that were given to us) are customized so that we can place additional weight in the center of the tire.
Unlike the kegs, where a variety of exercises can be performed, the tires are only flipped. The movement at the ankle, knee, and hip are very similar to performing a clean pull.
Using the tires does provide some advantages over a traditional barbell. First, flipping the tire provides greater variety in the training program. Next, an injury may prevent you from performing a barbell clean, but often times flipping the tire is less stressful to an existing injury.
Finally, because there's no catch phase when flipping a tire, people are sometimes better able to focus on the explosion phase of the movement.
Description of Implement Exercises
The list provided isn't an all-inclusive list of the exercises that can be performed with these implements; it's only a description of the implement exercises most commonly performed by our athletes at the Academy. Most of the implement exercises are performed very similarly to the same exercises performed with traditional strength training equipment.
I want to point out that the Olympic-style exercises aren't performed with the kegs. The chance of injury is just too great because of the technical difficulty of performing these types of exercises and the awkwardness of using kegs.
Remember that in all of the exercises performed with kegs, the training weight must be reduced in comparison to what an athlete would use with a traditional barbell or dumbbell.
Exercise Descriptions
Keg Squat: Place the keg on the back, just as you would when performing barbell squats. Place the feet about shoulder width apart. Sit back at the hips and keep the back arched. Don't allow the knees to drift forward of the toes. Sit to a parallel position and then return to the starting position.
Keg 1-Leg Squat: Place the keg on the back. Stand about a step away from a utility bench. Reach back with one leg and place the foot on the bench. Keeping the back arched, initiate the movement by sitting back at the hips, not allowing the knee to drift forward of the toes on the forward foot. Continue to sit back until the mid thigh has achieved a parallel position. Maintaining an arched back, return to the starting position. Repeat with the opposite leg.
Keg Hockey Lunge: Place the keg on the back, as when performing barbell squats. Take an exaggerated stride with the right leg, stepping forward so that the right foot is 14" to 16" wider than the right shoulder. Then lower the body so that the right knee is behind the toes on the right foot and the left leg is bent with the left knee just off the floor.
From that bottom position, stride forward in one continuous movement with the left leg and take an exaggerated stride as described above. The right leg is bent and the right knee is just off the floor. It's important to keep the back arched during the entire performance of this exercise.
Keg Straight Leg Deadlift: Stand on a pair of plyometric boxes, 18" to 20" high. The keg should be sitting on its end between the two boxes. Squat down and, keeping the back arched, pick up the keg. Holding the keg at arms length, bend the knees slightly.
Maintaining that slight knee bend and the arch in the back, rotate forward at the hips and lower the keg to a point just short of touching the floor directly underneath the feet, then return to the starting position.
Keg Bench Press: Assume a lying position on a flat bench, feet on the floor and butt on the bench. Place the keg on the chest as when performing a barbell bench press. Fully extend the arms, keeping the butt on the bench and the feet flat on the floor. Lower under control. The spotter(s) must be diligent in assisting the lifter during performance of this exercise.
Keg Shoulder Press: Grip the keg high on the chest. Using a shoulder-width split stance with the feet, press the keg directly overhead until the arms are fully extended, then lower under control. It's important to not lean back while performing the exercise; the back should remain straight. Lower through the full comfortable range of motion.
Keg Incline Press: Assume a lying position on an incline bench, feet on the floor and butt on the bench. Place the keg on the chest as when performing a barbell incline press and grip the implement. Fully extend the arms then lower under control. Again, the spotter(s) must be diligent in assisting the lifter during performance of this exercise.
Keg Walking Lunges: Place the keg on the back in a barbell squat position. Take an exaggerated stride with the right leg and then lower the body so that the right knee is behind the toes on the right foot and the left leg is bent with the knee just off the floor.
From that bottom position, stride forward in one continuous movement with the left leg. The right leg is bent and the right knee is just off the floor. Keep the back arched.
Keg Side Lunge: Place the keg on the back again. Step directly laterally with the right foot through a comfortable range of motion. Keeping the left knee straight and the left foot planted, flex the right knee while sitting back at the hips and moving the hips laterally to the right. Return to the starting position and alternate the movement to the opposite side until the required number of reps has been completed.
Keg Bent Row: Place a keg on its side in front of the body and stand behind it. Bend the knees slightly and rotate at the hips to lower the upper body so the shoulders are parallel with the hips. The shoulders should be directly over the implement.
Keeping the back arched, reach down and grasp the implement. Pull the arms back so that each elbow slides along the rib cage and lift the implement to the chest, then return to the starting position.
Tire Flip: Place the feet about shoulder width apart. Keeping the back arched, sit back at the hips (not allowing the knees to drift forward of the toes) and assume an underhand grip on the tire. The hands should be slightly wider than shoulder width apart. Use the legs to lift the tire so that the hands are raised to a mid-shin position. The arms should be fully extended, the back arched, and the feet flat on the floor.
Using a jumping action, explode up through the legs and flip the tire onto its side. Once the tire has been flipped onto its side, step forward and aggressively push the tire onto its opposite side.
Brad Cardoza vs. tire.
Wrap-Up
Whether you're an elite collegiate athlete or a weekend warrior, supplemental implement training with kegs and tires can be effective, fun, and challenging. Give it a shot!
About the Author
Allen Hedrick, M.A., C.S.C.S.*D, Coach Practitioner, is the Head Strength & Conditioning Coach at the United States Air Force Academy in Colorado Springs.
© 1998 — 2005 Testosterone, LLC. All Rights Reserved.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/19, 12:55 AM
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Quoting from wrestler125:
Yeah, he said that the bulk of his training is still olympic lifts and the big 3, but that he is willing to sacrifice some weight on the bench for more wins.
He's not the first one I've heard adding bands to olympic lifts. I heard about coach somners (olympic gymnastics coach) and the guy that started the bfs program, cant remember his name, using chains in the snatch, but only with light weight and light chains to develop shoulder stability.
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Snatches do not need chains to develop shoulder stability. The very nature of a snatch recruits plenty of shoulder stabilizers. Chains and bands are great but are usually:
A) Implemented incorrectly in the set-up, or
B) Implemented too frequently.
Olympic lifts are not the place to implement bands. Chains are dangerous on the Olympic lifts because of the sway you get out from them. Try explaining to a coach or parent why their kid's shoulder is all jacked up because you decided to add a chain to the bar on the Olympic lifts. I do believe they are great for General strength movements that are used on max effort or dynamic effort days. The part of the clean or snatch where band tension is greatest is also the part that needs to be the fastest. Does not make sense to put bands on the Olympics. To me it comes off as smoke and mirrors.
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2005/10/19, 04:45 PM
I wasn't agreeing with it, just posting to get opinions.
Personally, I have seen pictures of snatches with chains, and the chains are usually swaying backward at the catch. I could understand chains in maybe an overhead squat, but other than that, I wouldnt use them in any form of overhead lifting. Mostly, I just have experiance with chains in the box squat and full bench press.
Also, I do agree with you about putting bands on the olympic lifts. But, for a different reason.
Bands, especially when approaching higher band tension, have a tendency to "guide" the weight. Anyone that has squatted with heavy band tension may know what I mean. To me, this would make the olympic lifts almost grooved, not something I want when snatching.
I am glad you replied to this gator.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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