Perfecting the Press

"Kenneth Jay has laid out what I feel will generate a next-step evolution in strength training. Even if you have no interest in increasing your military press, the concepts in this book are powerful.Not only does Kenneth break down the essentials to a perfect press, but he also provides 10 innovative drills for shattering plateaus. Whether it is simply stacking two kettlebells in one hand for manipulating the center of gravity or showing how to take advantage of hard-wired reflexes, Kenneth's pursuit of strength allows us to stand on his shoulders (pun intended). Combining science and practical application, Kenneth reveals in Perfecting the Press!principles and techniques capable of assisting you on a journey of strength. This is an intelligent journey based in science and field tested in the Iron Pit. Now read, learn, and apply. Strength is waiting for you!"—Brett Jones, CSCS

"In Perfecting the Press!, Kenneth Jay has successfully combined the hard science of elite performance with an immensely practical training protocol that will make your performance soar. Perfecting the Press will take you on a journey into the physiology of strength mastery that leaves you anxious to read and absorb every page, because every concept can and will make you stronger. From world-class technique development to neuroscience to hyperprecise workout programming skills, Perfecting the Press! has it all. Kenneth has written a book that very few people could. Every page demonstrates his understanding of the science of strength as both a researcher and a world-class athlete who has actually applied these methods to his own strength development.

Read this book. Study it. Apply the information, and prepare to blow away every pressing record you have ever set!"—Dr. Eric Cobb, Z-Health Performance Solutions

Table of Contents

Chapter 1: Knowledge of the Kettlebell Military Press

Twelve Axioms You Should Know

Some Advanced Stuff

In a Perfect World

Chapter 2: Using the Latissimus Dorsi (the Lat) Correctly in Your Presses

Three Reasons the Lat Makes Your Presses Stronger When Used Correctly

Chapter 3: Reinforcing Your Press Position: Integrating the 12 Axioms

Chapter 4: Plateau Breaker 1: Center of Gravity Elevation

How to Do It

Why It Works

Warning

Chapter 5: Plateau Breaker 2: Center of Gravity Depression

How to Do It

Why It Works

Chapter 6: Plateau Breaker 3: Upper-Body Plyometrics

How to Do It

Why It Works

Warning

Chapter 7: Plateau Breaker 4: Dynamic Isometrics

How to Do It

Why It Works

Chapter 8: Plateau Breaker 5: Band and Chain Press

How to Do It

Why It Works

Warning

Chapter 9: Plateau Breaker 6: Wobble Board Press

How to Do It

Why It Works

Warning

Chapter 10: Plateau Breaker 7: Contralateral Reflex Press—Power Rack

How to Do It

Why It Works

Chapter 11: Plateau Breaker 8: Contralateral Reflex Press—Band Pulldown

How to Do It

Why It Works

Chapter 12: Plateau Breaker 9: Dead Start Sticking Point Press

How to Do It

Why It Works

Chapter 13: Plateau Breaker 10: Microshock Overload Isometric Press

How to Do It

Why It Works

Warning

Chapter 14: Understanding the Parameters

Intensity

Volume

Density

Fatigue Index (FI)

Chapter 15: Using the Fatigue Index under Diverse Conditions

Chapter 16: Relationships between Parameters: Fitting in the Fatigue Index

Intensity and Volume

Cycling and Rotation

Choosing a Parameter Focus

Hypertrophy

Chapter 17: More on Fatigue

Scientific Explanations