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Bonus E Book

This report is a bonus for customers of:

Elliott Hulses Gridiron Strongman Training System

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Copyright 2007, Strength Camp, Inc. , All Rights Reserved

MEDICAL DISCLAIMER
This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a fitness and nutrition consultant. All individuals, especially those who suffer from any disease or are recovering from injury, should consult their physician regarding the advisability or undertaking any of the activities suggested in these programs. The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.

ALL RIGHTS RESERVED: No part of Football Strength System may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without expressed, written and signed permission from the author (with the exception of brief quotations as used in reviews or discussion groups, with attribution to the author and source).

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Top 5 Reasons Why Football Players MUST Train Like Strong Men.
1. Short Intense Bouts Of Extreme Exertion Football is played in short, intense bouts of extreme exertion. When you flip a 900-pound tractor tire for sets of 5, you are only actually under tension for around 15 seconds. Also, the type of energy system and muscle fibers being stimulated during a 15 second tire flip set is similar to that of a lineman holding off a defender or a full back protecting the quarterback.

It is this type of conditioning to which I make frequent reference to in the book. It is this type of conditioning that not only improves the athletes anaerobic work capacity buy stimulates muscle growth at the same time. Coaches and parents are often astounded by the fact that athletes who complete my program are not only several pounds bigger, but are in better shape then when they were jogging long distances or stadium stairs in January.

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2. Full Body Exercises One of my favorite strong man exercises is the Farmers Carry. Many people mistake this exercise for grip training at their first glance. But when you consider that carrying a set of 150 pound dumbbells or farmers bars for 100 feet requires great core, leg, neck, shoulder, ass, calves and earlobes for successful completion you will have GREAT respect for its simplicity and effectiveness.

Farmers carries tire flipping, sandbag carries, keg carries and loading do not train muscles, they train movement. Movement under extreme load! Many times an athlete will attend training a few days after a Strong Man Conditioning day at my gym and tell me that they are sore in muscles that they didnt even know they dad. The strangest things will get trained, Ive heard complaints about fingers and toes, jaws, arm pits, necks and traps feeling trashed after a good set a of farmers.

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3. REAL Functional Training As you know, I spent several years and several thousands of dollars learning the new science of socalled functional training. Im embarrassed to say that there was a time when I taught football players how to stand on Swiss Balls and perform dumbbell presses while standing on a Wobble Board. Functional training gurus also have the nerve to call these core exercises as well.

Ive discovered that there is nothing more functional than lifting a 225 keg off of the floor and loading it onto a 42 platform. What could be more sport specific for a running back than dragging an 80-pound sled for 40 yards? These are the movements that sport and life are made of. These types of odd object training not only train muscles and tendons, they train the nervous system and cardiovascular system as well.

Another point that I would like to make is that many coaches get confused when speaking about sport specific exercise. There is a stark contrast between sports

http://www.FootballStrengthProgram.com specific and sports simulation. Sports specific means training the muscular, nervous and cardiovascular system in a manner that is conducive to the advancement of performance in a particular sport. Not trying to reproduce the game of football in the weight room! Sure, laugh but just saw a clip of Reggie Bush training with his strength coach and he had the MVP running back sprinting on a treadmill while swinging a bat at his feet for him to jump over! In my humble opinion, this is plain old stupid, useless and ineffective not to mention very dangerous.

4. Mental Toughness & Attitude Nothing conditions the MIND like strong man training. Something magical happens when you put a 200-pound sand bag in front of an athlete and ask him to pick it up and carry it for 50 yards.

The first reaction is shock he wonders, is this man serious? Then he looks at the straight look on your face and realizes that you are not bull shitting him.

http://www.FootballStrengthProgram.com Then he begins to have short conversation with himself (mental conditioning). It may sound something like this:

Ok, you can do this. Shit thats a heavy bag. Damn, and 50 yards! Ok, just do it. Here goes nothing.

And he attempts to lift the bag only to realize that it is practically glued to the floor. Also he notes that getting the bag into caring position is more cumbersome than expected. So he stands back up and sares at the bag and beings a new conversation that begins like this.

DAMN, I cant move this thing.

Then he looks at you as if you may have changed your mind. But you still have the same look on your face.

Here is where the magic happens.

He turns off his brain (the most magical of all performance tricks) and just sees himself lifting the bag because he HAS to.

http://www.FootballStrengthProgram.com You can almost see the cowardice leave his body as he gives every once of energy he has to peel that big bitch off of the ground and thrust it up to his chest and walks with it.

The conversations for the time being a done, until he gets to around 20 yards and realizes that he is not even half way there!

Coach him to not think just get it done, youre almost there.

And of course, he gets the job done and throws himself on the floor with the same type of exhilaration as when Edmund Hillary climbed Mt. Everest.

5. Feel Like A Real Man

Talk about feeling like a real man! Upon completion of a training session or competition of this nature, even The Olson Twins would grow a set of cahones!

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How to Integrate Strongman In to Your Training

1. Strongman Conditioning - when coaching young (ages 9-13) athletes or very weak and de-conditioned clients I like to use several strongman exercises as conditioners. Basi1. cally, as a means for building functional capacity, strength and fitness.

Because strongman exercises are done with the WHOLE BODY, they serve well for muscular, neurological and cardiovascular conditioning.

Sample Strongman Conditioning Circuits 1. Light Tire Flips x 510 reps 2. Light Keg Carries x 20-60 yards 3. Sledge Hammer Slams x 10 right / 10 left 4. Repeat 3-6 times

1. Light Sand Bag Loading x 10 reps 2. Light Farmers Carries x 20-60 yards 3. Backwards Sled Drags x 20-100 yards 4. Repeat 3-6 times

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1. Light Keg Clean & Press x 5-10 2. Light Sand Bag Carries x 20-100 yards 3. Small Car or Prowler Push x 20-100 yards 4. Repeat 3-6 times

2. Strongman Power Development With older, stronger and more experienced athletes I will often substitute max effort lower body lifts with Strongman Power exercises to build a more explosive athlete with ATTITUDE! These would be performed at the beginning of a workout followed by bodybuilding.

Sample Strongman Power Workouts 1. Heavy Tire Flips 5 x 5 2. Walking Lunges 40 yards x 3 3. Reverse Hyper 3 x 10 4. Barbell Russian Twist 3 x 20 5. Timed Hangs 1 x as long as possible

1. Heavy Sand Bag Loading (150-200 lbs) 5 x 3-5 2. Barbell Step Ups 3 x 12 3. Forward Upright Sled Drags 20-100 yards x 3 4. Hanging Knee Raise 3 x 15 5. Plate Pinch For Time 1 x as long as possible

http://www.FootballStrengthProgram.com 3. Exercise Substitutions Some strongman exercises are great substitutions for bodybuilding exercises the train the same muscles. For example farmers carries are a great exercise substitute for shrugs and grip work. In fact, I feel like Famers Carries are one of the best all around exercises for overall strength and conditioning.

Sample Exercise Substitutions 1. Shrugs & Grip Work 2. Dead Lifts 3. Front Squats Tire Flips Sand Bag Loading Keg Clean & Press Famers Carries

4. Barbell Clean & Press 5. Abdominals 6. Seated Rows

Yoke Walk Hand Over Hand Rope Pull Keg carries Keg Carries Forward Sled Drags

7. Straight Leg Dead Lifts 8. Upper Back & Biceps 9. Hamstring & Glutes 10. Quads

Backwards Sled Drags

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Favorite Strong Man Exercises For Football

Tire Flipping

This exercise is a staple in Strong Man and a big part of the football strength programs that I design for my athletes. If there ever was an exercise that trains the entire body, from the rooter to the tooter Its tire flipping.

Getting your hands on a 300, 400 or 700 pound tire is a lot easier then most people think. Also, the best part of this piece of equipment is that it is FREE! All you need to do is look in your phone book for a tire company in your city. Theyve got tons of these things and they need to dispose of them, and this costs them money. They are as happy as hell when someone calls and says that they are willing to take one off of their hands for free. This biggest issue will be finding

http://www.FootballStrengthProgram.com a way to transport it to your facility. Many times the tire yard will drop it off for you; make sure you give the delivery guy a nice tip.

Car Push

Its as simple as it sounds push a car. Thats it. But make no mistake, this exercise is not only fun and brutal its actually very useful. When pushing a car it is essential that you lean forward which creates a positive knee angle. This develops the quads which are the dominant muscles being activated during short sprints and change of direction.

This is probably the most practical exercise to perform, from an equipment stand point. All you need it an automobile, the bigger the better. Ive heard stories

http://www.FootballStrengthProgram.com about Mike Alstott and how he used to push his Jeep around campus in college to get in football condition. If Mike Alstott does it, its got to be good!

Farmers Carries

I am often asked, What are the best overall exercises for strength and conditioning? My answer without hesitation is always Farmers Carries. There is NOTHING that this exercise doesnt do. Besides a killer conditioner, farmers carries trains the arms, legs, core, shoulders, neck, grip, eye lids, eye brows and ear lobes like nothing that I have ever discovered.

What makes this exercise even more incredible is that anyone can do it, anywhere, with little or no equipment. Everything from the Torpedoes that you

http://www.FootballStrengthProgram.com see those beasts on ESPN2 carry; to milk jugs filled with sand will get you strong and crazy fast. Sand Bag Carry

This is another exercise that is easy to put together. In fact, when I first began training athletes at a local park, this is all I had to use. I simply went to Home Depot (there may be one in your city) bought a few 80 pound bags of pea gravel, threw them into contractor bag and duct taped them shut. After a while I noticed that we needed heavier bags so I bought a few large army duffle bags and tossed the smaller bags into it. Now Ive got bags from 40 pounds to almost 300!

http://www.FootballStrengthProgram.com Like you can see in the video, this exercise is as simple as pick it up and go! But make no mistake, it is NOT easy. This exercise goes on my list of the best overall body conditioners as well.

Keg Clean & Press

Weve all used or taught someone to use the famous Olympic lifts, in particular the power clean and press. And for good reason, they train the whole body and they produce faster and stronger athletes. But I do them a bit different.

http://www.FootballStrengthProgram.com When you use a half filled keg to clean and press, you are playing a whole new game. First of all, the neutral grip is more specific to football especially if you are a lineman. Second, the water (or beer) that you have used to fill your keg will be sloshing around in there, which turns this exercise into a real core conditioner!

If you want to get brutally strong and fast, youve got to add this super strong man exercise to your routine.

Sled Dragging

This is a staple is all of my training programs and I use this exercise for several different reasons.

First, upright forward sled dragging is a great posterior chain builder. Nothing gets those lazy glutes into tiptop shape like sled drags. Second, back wards sled drags does for the quads what forward dragging does for the glutes fries em! Third, when done for distances greater than 50 yards or with short rest intervals this is one of my favorite work capacity / conditioning exercises. Finally,

http://www.FootballStrengthProgram.com Because your legs are always moving in a concentric fashion there is minimal soreness associated with doing this exercise. You can drag today and max effort squat tomorrow.

Keg Carries

A thick, strong and powerful upper back is paramount for building upper body strength that lasts. Everything from an increased bench press to decreased risk of shoulder injuries are associated with having a strong set of traps, rhomboids and rear delts.

Nothing builds a strong upper back in conjunction with leg strength and agility like keg carries. Caring kegs weighing between 50 to 300 pounds for short

http://www.FootballStrengthProgram.com distances is one of my favorite ways of training generally weak and unathletic athletes to build endurance, strength and mental toughness.

The video about is a great example of how to set up a keg run. You can train several athletes at the same time with a set up like this.

Keg or Sand Bag Loading

Want to increase speed and jumping capacity?

Keg, Sandbag or stone loading takes even the flattest ass and turns it into a J-Lo. And we all

know that a strong set of glutes in synonymous with explosive hip extension and speed.

Strong Man Training is not only for those 300 pound beasts on ESPN2, it is a great way to train even the most deconditioned athlete and turn average boys into hulking men.

http://www.FootballStrengthProgram.com This report is a bonus for customers of:

Elliott Hulses Gridiron Strongman Training System

Copyright, Strength Camp, Inc. , All Rights Reserved

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