Chapter 10
Alternative Training Formats

Chapters 4 through 9 cover a wide variety of training formats. Although the exercises in these chapters are some of our favorites, we have only scratched the surface of training possibilities. Several other implements can be used for maximal interval training. As with the exercises already covered, the drills in this chapter can be used as a stand-alone method of training or combined with other types to add variety to a training session.

Resistance Bands

Resistance bands are extremely versatile and portable pieces of equipment. They take up little space, easily fit in a backpack or suitcase, and allow you to take your workout on the go. For these reasons, they are an ideal piece of equipment for frequent travelers.

Another benefit of resistance bands is that users can adjust the intensity, or training load, to their strength and fitness levels. Thicker bands typically provide more resistance, whereas thinner bands provide less resistance (figure 10.1). But by simply shortening the length of the band or increasing the distance between the attachment point and distal end of the band, resistance can be increased. Thus, these bands can be adjusted to suit a wide range of people with varying abilities. The following are just a few examples of the many options available when using resistance bands.

Figure 10.1 Resistance bands with varying degrees of resistance.

Figure 10.1 Resistance bands with varying degrees of resistance.

Water-Filled Stability Balls

Similar to sandbag training, training with water-filled items provides a dynamic resistance that is inherently unstable when moved. Kegs, log bars, and slosh pipes are commonly incorporated into traditional resistance-training programs as a way to unload the joints after heavy training, improve joint and trunk stability, and add novel training stimuli to reduce boredom and staleness that may lead to overtraining. In many cases, however, water-filled implements may be expensive or difficult to come by. The following exercises were designed for use with water-filled stability balls. When filled with water, stability balls afford the user many of the benefits seen with the use of the implements previously mentioned, but they typically cost much less and if dropped they are less likely to cause damage to property or injuries to people.

The following exercises using a water-filled stability ball incorporate many large-muscle groups and diverse movement patterns.

Weighted Training Sleds

Training sleds are generally used for speed development, but when they are loaded above 10 percent of total body weight, the emphasis shifts from speed of movement to training the glycolytic energy system. The following sled drills combine traditional weight plates, ropes, and suspension-training systems that can challenge even the strongest people.

Heavy Boxing Bags

Boxing drills using a heavy bag can be extremely demanding physically and are an excellent way to improve overall agility, balance, stamina, and coordination. The following drills were selected based on their simplicity and their ability to be combined into a large number of movement combinations.

Heavy Boxing Bag Jab

Intended Uses

Jabs, along with other boxing drills, are excellent conditioning drills for improving aerobic and anaerobic fitness.

Prerequisites
  • No preexisting hand, wrist, or elbow injuries.
Steps
  • Put on a pair of boxing or speed gloves and position yourself a little less than an arm’s reach from the heavy bag.
  • Place your feet at approximately shoulder-width and stagger the feet using a basic toe-heel alignment.
  • Keep the torso upright, the trunk braced, the front foot mostly forward, the back foot turned out, and the shoulders slightly turned toward the heavy bag.
  • Relax the upper body, keep the elbows pointed down, and positon your back fist near your chin and the front fist about 1 foot (30 cm) in front of the back glove (a).
  • Slightly bend the ankles, knees, and hips.
  • In this position, lean the trunk slightly forward, hold the rear glove slightly higher than the front, and have the palms facing one another.
  • Simultaneously shift your weight from the back foot (while keeping it on the ground) to the front foot while extending the lead arm.
  • As you throw the jab, turn the palm downward.
  • Connect with the bag, maintaining a slight bend in the elbow at contact (b).
  • Quickly return to the starting positon and then proceed with another jab or the appropriate punch combination.
Key Points
  • Do not hyperextend the elbow when punching.
  • Focus on throwing the jab from the shoulder.
  • Do not tuck your thumbs.
  • Tighten up your fist only on impact to maximize speed of movement.

Heavy Boxing Bag Cross

Intended Uses

The cross is a more powerful punch than the jab. This punch can be used to create punch combinations that are effective for aerobic and anaerobic conditioning.

Prerequisites
  • No preexisting hand, wrist, or elbow injuries.
Steps
  • Put on a pair of boxing or speed gloves and position yourself a little less than an arm’s reach from the heavy bag.
  • Place your feet at approximately shoulder-width and stagger the feet using a basic toe-heel alignment.
  • Keep the torso upright, the trunk braced, the front foot mostly forward, the back foot turned out, and the shoulders slightly turned toward the heavy bag.
  • Relax the upper body, keep the elbows pointed down, and positon your back fist near your chin and the front fist about 1 foot (30 cm) in front of the back glove.
  • Slightly bend the ankles, knees, and hips.
  • In this position, lean the trunk slightly forward, hold the rear glove slightly higher than the front, and have the palms facing one another (a).
  • Simultaneously shift your weight from the back foot (while keeping it on the ground) to the front foot, pull the lead hand back to protect the face, and throw the back hand at the target (b).
  • Rotate the hips (counterclockwise for a right-hander and clockwise for a left-hander) to generate more power.
  • Connect with the bag, maintaining a slight bend in the elbow at contact.
  • Quickly return to the starting positon and then proceed with the next punch.
Key Points
  • Do not hyperextend the elbow when punching.
  • Focus on throwing the punch from the shoulder.
  • Do not tuck your thumbs.
  • Tighten up your fist only on impact to maximize speed of movement.

Heavy Boxing Bag Hook

Intended Uses

The hook is a more powerful punch than the jab. This punch can be used to create punch combinations that are effective for aerobic and anaerobic conditioning.

Prerequisites
  • No preexisting hand, wrist, or elbow injuries.
Steps
  • Put on a pair of boxing or speed gloves and position yourself a little less than an arm’s reach from the heavy bag.
  • Place your feet at approximately shoulder-width and stagger the feet using a basic toe-heel alignment.
  • Keep the torso upright, the trunk braced, the front foot mostly forward, the back foot turned out, and the shoulders slightly turned toward the heavy bag.
  • Relax the upper body, keep the elbows pointed down, and positon your back fist near your chin and the front fist about 1 foot (30 cm) in front of the back glove.
  • Slightly bend the ankles, knees, and hips.
  • In this position, lean the trunk slightly forward, hold the rear glove slightly higher than the front, and have the palms facing one another (a).
  • While keeping the back foot planted, simultaneously rotate the hips inward by pivoting on the toes of the front foot and shifting the weight to the back foot.
  • As you pivot, the lead arm should be bent at a 90-degree angle and the forearm should be parallel to the ground at the point of impact (b).
  • Connect with the bag, maintaining the bend in the elbow at contact.
  • Quickly return to the starting positon and then proceed with the next punch.
Key Points
  • Do not elevate the elbow higher than the forearm when punching.
  • Focus on throwing the punch from the shoulder.
  • Do not tuck your thumbs.
  • Tighten up your fist only on impact to maximize speed of movement.

Introductory Alternative Training Programs

The introductory program is meant to familiarize you with the various training exercises and modalities in this chapter. Some of the exercises are performed in a circuit fashion, whereas others may be performed over a specific distance. Table 10.1 covers a sample program for heavy resistance bands, table 10.2 shows a sample program for water-filled stability balls, table 10.3 displays a program for training sleds, and table 10.4 presents a program for heavy bags.