Master RKC Phil Ross Performs a Pistol Squat

Master RKC Phil Ross Performs a Pistol Squat

The Pistol (Single Leg Squat): The most difficult and beneficial leg exercise – period. The training enroute a butt to heel Pistol develops balance, trunk stability and incredible leg strength. There are weight lifters that can full squat 500 to 600 pounds, yet they collapse and fall over when attempting the Pistol.

 Let me relay a little story to you. I was cornering at a UFC Event in Houston in 2011 and went out for a bit of R & R before the fight, once my fighter was in bed. As a typical occurrence, the supporting fight team trainers and coaches usually run into each other and discuss their “Trade Secrets” and training methods. As it happened, I ran into a couple of other trainers in a local watering hole (that’s another name for a bar incase the younger crowd is wondering what I’m talking about.) So I’m talking to a couple of the other trainers and we strike up a conversation about strength training, what works best, how we train, etc… Our conversation moves onto squats. Now both of these guys were around 30 years old and are built like brick outhouses. They could both squat in excess of 600 lbs, but were not overweight or disproportionate. We started talking about the one-legged squat (Pistol) and I proceeded to demonstrate a few of them. They, of course, had to try and promptly fell over – on every attempt. Not a clean pistol performed between the both of them. I now had their attention. 
The balance, core strength and overall athletic development gained from performing the Pistol are incomparable. In most athletic events (even in walking!) you are placing all of your weight on one foot and then the other.  When you make a “cut” on the field, quickly hop from one side to the other or have to scale a deep incline, your stabilizers, tendons and and core are continuously firing. Pistols, much more than machines or bilateral, two legged exercises, increase your strength more efficiently.
 As far as injury prevention, the development of the synergy with these muscles of the leg – all at once – is incredible. I experienced a trilateral break o my left leg which resulted in 10 screws and a 5″ plate being installed.  I used Pistols as part of the rehabilitation process. I realize that whole industries have been built and billions spent on leg muscle “isolation” machines. However, when you walk, perform a task or athletic event – do you ever isolate your gastrocs, quads or hammys? The answer is a resounding “No”. Unless you’ve experienced some type of injury to a specific area, you will be creating asymmetries by muscle isolation. If you have a leg extension/hamstring machine, do yourself favor and sell it for scrap metal and practice your Pistols! 
 
So, how do we achieve the proper execution of this Ultimate Leg Exercise? You need to employ progressions and at times, regressions. This exercise, up to a certain weight, is more easily achieved with a kettlebell. The counter weight aides your downward momentum.  One of the best books on the subject is Coach Paul Wade’s Convict Conditioning:  http://www.dragondohttp://www.dragondoor.com/?apid=4640 visit products/books. The progressions enroute achieving the Pistol are the best available. 
To start your Pistol Training, you must first be able to perform narrow stance squats. Once you are able to do 20 or so, you are ready to attempt shifting the weight from two legs to one. I believe the best methods to improve your Pistol is with both Top Down and Bottom Up motions. Maintaining tension throughout the full range of the movement is tantamount, especially at the bottom of the Pistol. That is the point where most people lose their tension and collapse. Go down into a full narrow stance squat and thrust one foot forward and then go up. Be sure to stomp your Pistol foot into the ground and drive your power through the heel of the unweighted leg. Grunting and focused hissing, especially when you are first learning, is very helpful.  Again, creating and maintaining the tension throughout the whole movement is essential. For the Top Down training – employ the use of a bench and once your buttocks touches the bench, EXPLODE Upward. When practicing the Bottom Up training, use a rope or band thrown over a high bar. While you improve, you’ll have to use your arms less and less to help you come out of the bottom position. There are also a variety of steps explained thoroughly in Coach Paul Wades Convict Conditioning book. Once you start to develop the ability to perform the Pistol, do it from a raised platform so that your unweighted leg does not have to be held so high. When you can perform 5 or more on a raised platform, you are ready to try a Pistol from the floor. The actual amount of repetitions before you are ready to move to the next step may vary from individual to individual. However, the numbers listed are good guidelines. 
There are more advanced levels of the pistol as well. One or two hands raised in the air adds an element of difficulty and makes the Pistol a truly Elite Movement. You may add weight. It is true that a smaller kettlebell makes performing the movement a bit easier, but once you start increasing the weight or use two kettlebells or a barbell, then you have significantly increased the difficulty of the movement.
As Always, Train Hard & Train Often!
Coach Phil
www.kettlebellking.com
Master Phil Ross - 7th Degree Black Belt
Master Phil Ross – 8th Degree Black Belt

Everyone involved in Martial Arts gains…. whether from the enjoyment of increasing one’s Athletic and Martial Arts Skills while learning The Science of Fighting, from the many health and appearance benefits of Physical Training and Fitness, from gaining The Mental Edges of Confidence, Discipline and Inner Peace, to the personal Challenges of Competition; if one chooses to do so in your studio, local tournaments or even the stage of Ultimate Fighting. No matter what aspect one desires, martial arts training is beneficial and attractive for anyone who desires to build their mind, body and spirit. - Saya Phil Ross

BGS, RKC, CK-FMS, CPT, Internationally Recognized Instructor, Trainer and Wrestling Coach with over 35 years of experience competing and training in the Martial Arts and Fitness.

Many people have asked me how and why I became an instructor. It can be summed up very simply. The Martial Arts and Fitness has become a way of life for me. Aside from the obvious health benefits, it has made me the man I am today. The lessons of hard work and discipline cannot be found anywhere else. The problem solving, the goal achievement and all of the dedication it takes to become successful has enabled me to overcome a multitude of adversities and reach levels of achievement and a belief in myself that would NEVER be possible without the rigors of training.

My personal, physical and spiritual gains have been so great, that I feel compelled to pass this knowledge onto others so that they too may experience what I have. There is no greater joy than to see someone persevere and achieve with the skills and knowledge that you have been able to pass onto them. I feel so strongly about the benefits of training that I have passed them onto to my family members. Witnessing my daughter attain the level of Jr. Black Belt, after 10 years of training, was one of the most memorable moments of my life. Having my son, niece and nephew training on my floor gives me great pride. I trained my younger brother for 22 years and my younger sister for over 12. It was incredible watching them grow, develop, achieve and change through their time with me. Now they are recognized internationally in the fields of Martial Arts and Fitness, respectively. It has given me great pleasure to have trained them.

There are many other very accomplished individuals that have trained and continue to train with me; The US Navy SEALs, UFC Fighters, Martial Arts School Owners, Professional Fighters, FBI Agents, DEA Agents, Police Officers, US Marines, Professional Athletes, Doctors, Attorneys, a High School Principal, Students with Special Needs, School Teachers, Computer Programmers, Wall Street moguls, moms and dads. The lessons that they learn are carried over into their everyday lives. It’s an incredible feeling to receive a visit from a college student as they relay a story to you about how the lessons you taught them had such a positive impact upon their lives. When the students that I have taught positively influence and guide others with the lessons learned from training with me, there can be no bigger thrill.

The people that I have met and the friendships that I have forged from my involvement in the martial arts and fitness fields is irreplaceable. The more people that share in the same joy and peace of mind that I enjoy, the better.

Master Ross was inducted in the Martial Arts Hall of Fame and is a High School Wrestling Coach for an NJ State ranked team. He has had the good fortune of either training under and/or receiving ranks from:

  • Professor Jon Collins: East/West Martial Arts Alliance/Bando
  • Dr. Patrick Finely: Bando/Arnis & Shootfighting
  • Frank Shamrock: Shamrock Submission Fighting
  • Professor Mitch Coats: Brazilian Jiu Jitsu, Team Alliance
  • Dr. Maung Gyi: American Bando Assoc.
  • Shihan James Martin: Shotokan Karate
  • Guro Dan Inosanto: Arnis (Through Patrick Finely)
  • Tom Patire: CDT
  • Dr. Mike Evangel: Taekwondo
  • Chris Catalfo: US Wrestling Olympian
  • Dave Pruzansky: Pan American Judo Champion
  • Carl Cestari: Combatu Defendu Jujutsu
  • Cosmo Ferro (Grandfather) – Western Boxing, Silk City Gym, Paterson, NJ

 

Dirty Dozen Move # 5: The Kettlebell Press

There are not too many many things cooler than pressing heavy weight over your head. The Kettlebell press is one of the best methods available to enable you to achieve these great feats of strength.

You may say that I can press dumbbells and barbells and get the same effect. Yes, you can press dumbbells and barbells – and there is nothing wrong with it. However for the “Best Bang for your Buck”, maximum shoulder load with reduced shoulder stress and a greater recruitment of stabilizers, the Kettlebell Press can’t be beat.

The Kettlebell Press differs from the dumbbell press and the barbell press in several ways. Dumbbells and barbells have a unilateral weight distribution, so there is a less of a need for the body make adjustments. Due to the shape of the Kettlebell, with it’s offset Center of Gravity (COG), the position of the weight constantly changes during the movement of the press. This requires more involvement of the core, stabilizers and lats to complete the movement. The pressing motion starts in a racked position with a tensioning of the body ends with the full lockout and the arm pressing the Kettlebell in line with or slighting behind the ear. This motion upward is accomplished with a “J” pattern of travel. The degree of the “J” may vary from practitioner to practitioner.

When pressing, you not only want to focus on pressing the bell skyward, but think about pressing your body away from the bell as well. This will also aid you in rooting with the floor and employing total body tension. We also need to pay particular attention to the width of your stance. Experiment with the wider then more narrow stance. You will discover that you are able to create more tension with a less than shoulder width stance.

As with many Kettlebell exercises, root with the floor, bring your coccyx to your naval, contract your glutes and abs, pack your shoulders and engage your lats. Focus on an exhale with the eccentric movement of the press and an inhale with the concentric portion, all accomplished while maintaining tension and compression.

When pressing heavier Kettlebells, you may employ a slight hip hitch to the opposite side of your pressing hand. This will help you recruit more of your lats. However, be certain no to go so far as to turn the press into a side press. In addition to the Military or Kettlebell Press and the Heavy Press there are many other presses with Kettlebells. Push Press, Jerk Press, Bottoms-up Press, Waiters Press, Side Press and the Bent Press, to name a few. There are also dual bell versions of most of the aforementioned.

Good luck with discovering or enhancing your Kettlebell Pressing Skills! If you have any any questions or comments on this introduction to the Kettlebell Press or any of the other Dirty Dozen Exercises, do not hesitate to contact me.

Train Hard and Train Often – Coach Phil

www.kettlebellking.com

 

The Kettlebell Workout Library is HERE!

Learn from one of the country’s top Kettlebell Authorities in your own home or gym! Master RKC Phil Ross, Star of the Advanced Russian Kettlebell Workout Video and trainer to many fighters, athletes, celebrities and physicians designed and conducts these classes, has a new Video Series Available. The Kettlebell Workout Library. 

The Kettlebell Workout Library is a culmination of more than 6 years of Kettlebell Based workouts designed by Martial Arts and Kettlebell Master Phil Ross. Kettlebell, Bodyweight, Plyometric, Dynamic Tension, Flexibility and Cardio Vascular Endurance are all addressed.

Lose weight and dramatically increase your strength with the S.W.A.T. (Strength, Weight and Athletic Training) System. There are 104 workouts and a manual included in this incredible training package. You will be able to challenge yourself and develop incredible strength and unmatched conditioning with this body of work. By simply varying the density, intensity and volume of the workouts included, each workout becomes four!

This may be the only Video Series you will ever need to purchase. The workouts will keep you strong and fit for a lifetime. Master Phil Ross has dedicated his life to training and developing programs to help athletes, fitness enthusiasts, personal trainers, coaches, law enforcement, military personnel, executives, surgeons and special needs clients to reach their goals, improve their performance and their lives. This video library is a result of more than 35 years of experience in fitness, sport and combat arts.

Bridging the generational gap with my daughter.

Spending some quality family time with my daughter back from college for her break.

What Kettlebells and the RKC have done for me. This year, I’ll be putting out my Dirty Dozen must have exercises in my monthly Blog. This will cover the 12 months of the year. However, I must digress a tad and let you know how this seemingly innocuous, yet at times evil black iron ball with a handle and the organization that promotes the training – The RKC has had an incredibly significant effect on my life. I know that it may seem impossible, yet locked inside that black chunk of iron is an incredible amount of emotion, sweat, enjoyment, pain, love, trial, tribulation and triumph.

At the beginning of my Kettlebell Journey, people thought that I was a “Crazed Man Possessed”. This may be all true, (wink, wink) but I was committed to spreading the word about  kettlebells and the RKC. I personally had never felt physically better, more challenged and more excited about a training method in my over 35 years of serious training. People looked at me quizzically when I spoke, especially the skeptics of the Greater NY/NJ Metropolitan area. Yet I never let up.

One of the first major Kettlebell/RKC events that changed my life had to do with my first Kettlebell video. I had called my distributor, BayView Entertainment, to see how sales were going on my S.A.V.E. Self Defense video series and they informed me that they were doing a Kettlebell video with Amy Bento. I let them know that I had just become RKC Certified and they asked me to do an Advanced Kettlebell Workout video for their label. They then asked me to establish contact with Amy. We were doing our shoots back to back, so we got to talking during the months preceding the shoot. I wound up letting her use some of my kettlebells for her video. Over the next year, we established a friendship and wound up dating, getting married and being blessed with our daughter Adrienne. Amy became RKC certified and her latest Kettlebell Power video just received a Top 10 Rating from Fitness Magazine in February, 2013.

My oldest daughter, Nicole, a college freshman is pursing a degree in Exercise and Nutrition Science. Nicole is a Black Belt, HKC Certified and a staunch vegan with a popular recipe blog. At 99 lbs, she can do 100 snatches with the 12kg (25 lb) kettlebell in under 4 minutes. She does yoga, zumba and martial arts in college and ran track in high school. Fitness and sports have helped her through many tough times in her life and have become a big part of her persona and a way of life. She loves helping people live better.

My son Spencer is a poster child for Kettlebell Training. He is 16 years old, 6 foot 1 inch, weighing 210 lbs. His most recent throw of 58’ 8.5” put him at the #7 spot in the nation and #2 for all High School Juniors. One of the most amazing things is that he also wins and places in the 100 and 200 meter dashes and he is anywhere from 50 to 100 lbs lighter than the other Elite Status throwers. I do not have him do barbell back squats, but he can do a heel to butt Pistol (single leg squat) with the Beast (106 lb kettlebell) with either leg, easily! He has never done a max bench press or deadlift. He only started doing those exercises last year, and only for reps. He is a true product of Kettlebell and Bodyweight training.

As you can see, Kettlebells and the RKC has had an incredible, positive impact upon my family. Heck, I even have my 74 year old mom swinging bells three times a week! The RKC is more than a simple fitness organization. It’s an incredible network of people committed to helping others achieve better lives through our proven training methods. Everyone loves to share their knowledge and help others to succeed. We have such a great community with such a vast knowledge base. I’m so thrilled to be a part of it and I know that my life is immeasurably better ever since I made the decision to pick up a bell, sign up for my RKC and go for it. I urge others to do the same. You will get back your financial investment 100-Fold!

Yes, the RKC Certification is not inexpensive. So what? Is anything worth anything cheap? You get what you pay for. If you want to learn how to use Kettlebells from watching YouTube, GOOD LUCK! If you want to be part of an incredible organization of like-minded people, join the RKC Community, it will be worth every penny.

For more information on Kettlebell Training visit Dragon Door or www.kettlebellking.com

The “Dirty Dozen” Exercises:

More often than not, I get asked “Coach, what are the best exercises to do?” Or “If you were to choose “X” amount of exercise, what would they be?”. There are a plethora of great exercises and variations that my students and I truly love to do. However if I were to boil it down to several movements that are essential to any strength and conditioning regiment, I would choose 6 Kettlebell exercises and 6 Bodyweight movements.

 

I’m not saying that these are the ONLY exercises you should do but they all should be included in your workout regiment, no matter what your focus is. These exercises will increase strength, endurance, coordination, flexibility and durability like no others. These exercises will even improve your performance with your bench press, deadlift and bar squats.

 

Over the next year, I’ll be putting forth write ups accompanied by videos on the “Dirty Dozen”. We’ll discuss variations and progressions, especially when considering bodyweight. I’ll discuss each movement in depth and give my reasoning for the selection of each movement.

 

OK- here’s the list.

 

Kettlebells: 

The Kettlebell Swing: This movement is the root of all Kettlebell Training and the great differentiator between Kettlebell based training and all other strength developing exercise systems. The Kettlebell Swing “reverse engineers” the practitioner’s hips by developing hip hinge through the pop and lock required to execute the movement properly.

The Front Squat: Single Rack or Bottoms up. Squatting is the most important movement for lower body and core strength. The Front Squat, by virtue of the position of the Kettlebell, this exercise requires the complete linkage of the upper and lower body. Tensioning of the trunk (core – tho I’m not a fan of the word) and maintaining the bell in the prescribed position requires considerable upper body engagement in addition to the tension in the trunk.

The Kettlebell Press: Pressing heavy weight above your head is very cool and extremely useful. The Kettlebell Press employs full range of motion, full body tension and active negative (downward) motion of the bell.

The Get-up: There is not a single movement that incorporates more muscles of the body than the Get up, also known as the Turkish Get Up or TGU. This incredible exercise is a signature movement of Kettlebell Training. Dynamic tension, balance, flexibility and body alignment are all developed with the TGU. The Clean: The Kettlebell Clean is used in a great deal of Kettlebell complexes, racking the kettlebell for Squats and Presses, but it’s an incredibly beneficial stand alone movement. A single arm clean taxes the stabilizers in the trunk as well as reinforcing the tensioning and relaxation.

The Kettlebell Snatch: This is my favorite of all Kettlebell movements. The Kettlebell Snatch is a ballistic movement that develops strength, endurance, speed, coordination and there is no question why this movement is used in both competitions and testing as a fitness barometer. The Kettlebell Snatch V02 Max workout is unmatched in maximizing one’s volume of oxygen uptake.

 

Bodyweight:

The Bridge: An ignored movement in American physical fitness. Very few athletes, except for wrestlers and gymnasts, utilize this crucial movement. The Bridge is exactly what it’s name connotes. The development of a strong, flexible spine linking together the upper torso with the trunk and lower limbs. Strong spinal erectors are essential to a healthy spine and unhindered movement. Key to athletics, active living and certain vocations – not to mention every day living!

Hanging Abdominals: One can do thousands of crunches and buy every gimmicky ab machine on the TV at 2:00am, nothing will develop your abdominals better than the Hanging the Abdominals. Lifting your legs up to your chest or your feet above your head develops and requires significant abdominal strength.

The Pistol (Single Leg Squat): The most difficult and beneficial leg exercise – period. The training enroute a butt to heel Pistol develops balance, trunk stability and incredible leg strength. There are weight lifters that can full squat 600 pounds, yet they collapse and fall over when attempting the Pistol.

The Hand Stand: This is the coolest of all bodyweight exercises. Nothing demonstrates full body control and balance than being able to invert yourself in the middle of a room and hold it there. The progressions building up to the Handstand develop incredible shoulder and trunk strength.

The Pull-up: There is no single exercise that demonstrates and develops upper body strength like the Pull-up. If you can do 20 pull-ups, you are in great shape. I challenge you to show me a person who can do 20 pull-ups and doesn’t have a 6-pack.

The Push-up: The Push-up is my favorite for several reasons. There are fun and challenging variations, the movement works not only your upper body but conditions your abdominals and reinforces the total body tensioning. The best thing about Push-ups is that you can do them virtually anywhere that there is a floor. Your bedroom, basement or office – anywhere. There is no good reason for you not to do them. Get started now!

 

There you have it. 12 exercises that no training regiment should be without. If you want to achieve ultimate, applicable strength and conditioning, your program needs to include these core “Dirty Dozen” exercises.

Master Phil Ross poses with Kettlebell

Master Trainer Phil Ross poses with Kettlebell

Martial Arts & Kettlebell Master, Phil Ross becomes a Certified Bodyweight Specialist.  In the first ever Bodyweight Strength certification conducted by Master of Sport Pavel Tsatsouline (the man responsible for bringing Kettlebell Training to the US), held in St. Paul Minnesota October 13th and 14th, some 60 participants were in attendance. The students were training in the progressions of mastery of the Bodyweight Strength Development and Master Phil Ross was one of the 15 participants to pass the exam and receive certification upon the course completion, earning the title of Bodyweight Strength Specialist. Master Ross, getting set to celebrate his 50th Birthday this October, was the only participant over the age of 40 to receive certification. He will be launching his “Fit and Fifty” program and posting YouTube clips adding more training tips to his active Phil Ross channel

Below is a write up regarding some training benefits from the training:

Naked Warrior Certification/Workshop: Phil Ross, RKC Team Leader, 8th Degree Black Belt

The workshop consisted of an incredible amount of extremely useful strength and balance developing techniques as well as strategies. The progressions to the specific tasks were particularly relevant because you are gaining useable, practical, applicable strength while you are learning strength skills. Some people may never be able to execute a one arm push-up, pistol, an L-sit pull-up or handstand push-up, but they will achieve significant strength gains and improve their lives through their strength practice.

People may think that if they can’t do a one-arm push-up, there’s no need to train in this fashion. That would be akin to telling a runner not to run, because they will never be able to run a sub 10 second 100 meter sprint. Nonsense, incredible strength and body linkage is developed with body weight training and that results in improved performance in strength, kettlebell training, weight lifting, sport, martial arts and daily life. If a student is able to perform a pull up and 20 two-legged squats, they will certainly be able to carry a bag of groceries up a flight of stairs.

Results are achieved by consistent, intelligent training patterns. Exercise discipline in your training. Build slowly and do not skip any level of the progression. That may result in “gaps” in your strength and prevent you from attaining the highest level of proficiency. Achieving real strength does not occur overnight, it’s a process. Quick gains lead to injury and rob one of their potential. Strength is a marathon, not a sprint. It’s a long process, but the results can last a lifetime!

 

Atlanta Falcon Training with Kettlebells

Dragon Door:   Given your extensive experience coaching strength and conditioning, what led you to try kettlebell training with your athletes?Jeff Fish:  I began researching the role of movement-based methodology in the early 2000′s and was fortunate to meet Pavel in 2005.  I learned a great deal from him—this was the first obtainable information I found for implementing kettlebells in a workout plan.  At the time, there was very little information available on safe, proper kettlebell techniques.  Now, I had the fundamentals of how to execute the exercises, and felt comfortable adding them to our plans.  Very quickly, I realized the power of the kettlebell as a training tool, and how it could expand and produce general and specific performance improvements that I could not achieve with other equipment.

Dragon Door:  What are the particular advantages with kettlebell training over a more traditional approach to strength and conditioning for professional football?

Jeff Fish:
  When I look at how to improve an athlete’s performance—no matter the skill level—I have many variables to assess: fundamental movement patterns, mobility, stability, restrictions, strength and power symmetry, core stability and dynamic coordination, prerequisite movement proficiency, just to name a few.  When I look at improving some of the key qualities for a professional football player—specific joint static and dynamic stability, functional strength and power output, metabolic training, efficient core function, transfer and application of force—the kettlebell is a tremendous choice to achieve results in a fast, safe manner while simultaneously improving overall movement.

Dragon Door:   What are your top kettlebell exercises for football players?

Jeff Fish:   I started implementing a program with kettlebells in 2005, using get-ups, different presses, squats, and single leg movements.  As an alternative to a barbell on the back, we train with them in the rack position, so the player maintains good torso posture when they’re working their lower body—subtle things like that go a long way.   I put together a complete teaching system addressing developmental stages, starting with new players who may have never even seen a kettlebell, up to a very advanced level—for players who have trained with kettlebells with me for a number of years.

We start with a base program of four exercises, and as the athletes become more proficient, we advance them into stage two movements.  Eventually they progress to where they’re doing everything imaginable.

Dragon Door:   Sounds like you’ve made this process very efficient!

Jeff Fish:   Yes, instead of spending an hour and a half in the weight room, we averaged only 45 minutes to an hour.  This was great for two reasons: first, the guys felt like they really did a good workout, second, they felt like they could still practice their sport afterwards.

Dragon Door:   Sounds like the idea of aiming to feel stronger after the workout, instead of exhausted…

Jeff Fish:  
Yes, that’s 100 percent true of our guys—no matter what position they play, they almost always leave feeling more energized than before the workout.  They feel better, they’re moving better, and they’re excited about practicing afterward, too.  Many players told me after this year’s first pre-season game that they feel different.

Dragon Door:   How else are you using kettlebells?  Is there specific sequence you’re using with swings?

Jeff Fish:    We teach the double-arm, single kettlebell swing, next the single-arm swings, and then two-arm, two kettlebell swings where we can load them up pretty good.  Once they get the mechanics of the swing, I transition them to cleans as long as they understand the hip hinge movement, how to finish their hips, tilt their hips, and get their quads tight so they can protect their back.  I try to teach them to clean as quickly as I can, because cleans can link circuits and combine lower-body and upper-body movements.   For example, a sequence of cleaning, pressing, cleaning, squatting, etc.

Dragon Door:   Are your guys training kettlebell cleans alone, or mainly using them as a link between other exercises?

Jeff Fish: 
We do both—training cleans by themselves, and in many different complexes—I like that about them.   Also, they’re a quick movement where guys really have to think about being quick with their hips, they have to absorb the weight quickly as compared to a swing.  The clean is really crisp and it’s impressive to see a group of athletes lined up, and almost synchronized doing cleans.  It’s pretty awesome to see.

Dragon Door:  Since implementing the FMS with your players, how has it affected game play and injury prevention/recovery?

Jeff Fish:
   The FMS is a starting point.  It’s a guide and an evaluator to our overall system.  We use it to evaluate every player before prescribing any exercise.  We will never just write up programs or give someone a program that was successful with another athlete.  The FMS gives us a look into an athlete’s current state of movement potential and limitation.  It also shows me where I can start an athlete in terms of strength training exercises. It allows me to give them the appropriate challenge without elevating the injury risk of an over-demanding plan.  We truly build the plans around each athlete.  We always use this “baseline” score to evaluate our system of prescription.  Basically, if we do a follow up FMS on an athlete in 6-8 weeks and they have improved their score by three points, then we know our corrective strategy prescription was accurate.  We also have a baseline to hold us accountable in our rehabilitation efforts.

In terms of game play, a more efficient athlete can perform at a high level for a longer time than a heavily restricted/asymmetrical athlete.  Also, by reducing the risk factors, we have a greater chance of our players not missing games due to injury.  In most high level sports, to lose your “stars” for extended periods of time usually spells disaster in terms of wins and losses.

Dragon Door:   Has it also helped to prevent injuries during training as well as during a game?

Jeff Fish:   Yes, I have used the data to prescribe movement-based drills at the appropriate levels and times during the off-season.  At that time of the year, athletes are…read complete interview