Table of Contents
Foreword ....................................................................................................................... 22
Preface.......................................................................................................................... 23
Dedication .................................................................................................................... 25
Definition ....................................................................................................................... 29
SECTION I: THE FOUNDATION
Chapter 1
The Evolution of Chuck Norris....................................................................................... 32
The Evolution of Jim Thorpe.......................................................................................... 36
The Evolution of Odd Objects ...................................................................................... 38
Chapter 2
Planes of Movment....................................................................................................... 41
Movement Patterns ...................................................................................................... 42
Athletic Movement Patterns Grid ................................................................................ 46
Stay Neutral................................................................................................................... 48
Forces, Mobility and Rotation ...................................................................................... 50
Rotational Movement Progression............................................................................... 54
Bracing .......................................................................................................................... 58
Vasily the Champion .................................................................................................... 65
Chapter 3
Methods of Strength Training ....................................................................................... 67
Classification of Means................................................................................................. 69
Classification of Means Example - Basketball ............................................................. 73
Classification of Means Example - Boxing ................................................................... 75
Methods of Training Strength Grid ............................................................................... 77
Volume & Intensity........................................................................................................ 78
Prilepin’s Table............................................................................................................... 78
Force Velocity Curve.................................................................................................... 80
Strength Dominant........................................................................................................ 90
Speed Dominant........................................................................................................... 93
Chapter 4
Accommodating Resistance....................................................................................... 96
Accommodating Resistance Loading ........................................................................ 99
Speed Strength ........................................................................................................... 104
Reactive Strength ....................................................................................................... 109
Chaos Reactive Series................................................................................................ 120
Reactive Strength Progression ................................................................................... 130
Speed Strength Continuum........................................................................................ 139
Strength Speed ........................................................................................................... 140
Pulling It All Together................................................................................................... 141
The Strength Continuum Graph................................................................................. 143
Accumulation of Progressive Functionality ............................................................... 144
SECTION II: THE PROTOCOLS
Chapter 5
The Protocols............................................................................................................... 153
Powerlfiting.................................................................................................................. 156
Powerlifting Benefits.................................................................................................... 157
Powerlifting Supplemental Exercises.......................................................................... 157
Weightlifting................................................................................................................. 158
Weightlifting Benefits................................................................................................... 160
Weightlifting Top-Down Training Progression............................................................. 160
Weightlifting Supplemental Exercises ........................................................................ 161
Strongman Training..................................................................................................... 165
Strongman Benefits..................................................................................................... 166
Strongman Common Exercises .................................................................................. 168
Odd Objects................................................................................................................ 169
Odd Object Benefitss ................................................................................................. 170
Odd Object COG Study............................................................................................. 171
Odd Object Common Exercises................................................................................ 175
Odd Object Implementss........................................................................................... 176
Odd Object - The Switch............................................................................................ 177
Odd Object - Gametime ........................................................................................... 178
Kettlebells.................................................................................................................... 180
Kettlebell Benefits........................................................................................................ 181
Kettlebell Common Exercises..................................................................................... 181
Grip Strength ............................................................................................................... 183
Grip Strength Benefits ................................................................................................. 185
Grip Strength Sport Specificity.................................................................................... 186
Grip Strength Case Studies......................................................................................... 188
Grip Strength Common Exercises .............................................................................. 190
Grip Strength Programs .............................................................................................. 195
Bodyweight Training ................................................................................................... 203
Bodyweight Training Benefits ..................................................................................... 203
Bodyweight Training - Common Exercises................................................................. 206
Partner Assisted Bodyweight Training ........................................................................ 207
Partner Assisted Bodyweight Training Benefits .......................................................... 208
Partner Assisted Bodyweight Training - Common Exercises...................................... 208
Manual Resistance Training........................................................................................ 211
Manual Resistance Training Benefits.......................................................................... 212
Manual Resistance Training - Common Exercises..................................................... 213
SECTION III: THE CHAOS THEORY
Chapter 6
What is Chaos? ........................................................................................................... 216
Isolation Becomes Integration ................................................................................... 218
Conventional vs. Non-Convention ............................................................................ 226
The Diesel Method ...................................................................................................... 228
Movement Under Tension .......................................................................................... 228
Extension of the Movement ....................................................................................... 229
Extension of the Movement Categories.................................................................... 231
Extension of the Movement Examples....................................................................... 239
Instability Training ........................................................................................................ 242
Ground Based Instability............................................................................................. 248
Chapter 7 – The Chaos Training System
The Chaos Training System ......................................................................................... 254
Chaos Benefits ............................................................................................................ 255
How to Create a Chaos Exercise............................................................................... 259
Where to Put Chaos Exercises.................................................................................... 261
Chapter 8 – The Considerations
Training Considerations .............................................................................................. 263
Unilateral Training........................................................................................................ 264
Contralateral Training Effects..................................................................................... 265
Co-contraction ........................................................................................................... 267
Serape Effect .............................................................................................................. 271
Vibration Training ........................................................................................................ 282
Muscle Raking............................................................................................................. 286
Ground Based Training with Free Weights................................................................. 294
Integrated Movement................................................................................................ 295
Train with Odd Objects............................................................................................... 296
Train Explosively........................................................................................................... 299
The Shock Principles.................................................................................................... 300
Train Grip Strength ...................................................................................................... 308
The Diesel Method ...................................................................................................... 309
Train for Balance......................................................................................................... 311
Reverse Movements ................................................................................................... 315
Chaos Training ............................................................................................................ 324
Increase Work Capacity ............................................................................................ 324
Increase Mental Capacity ......................................................................................... 325
Chapter 9
The Kinetic Chain ........................................................................................................ 332
The Progression Model................................................................................................ 338
Mobility vs. Stability ..................................................................................................... 346
Assessments................................................................................................................. 355
SECTION IV: THE WORKOUTS
Chapter 10
Warm-ups .................................................................................................................... 361
The Workouts............................................................................................................... 368
Sample Conjugate Program ...................................................................................... 369
Sample Undulating Periodization Program ............................................................... 374
Sample EDT Program .................................................................................................. 384
SECTION V: THE BONUS SECTION
Bonus 1: Strength Continuum Graph......................................................................... 388
James Smith –PowerDevelopmentInc.com
Bonus 2: How to Stabilize the Neck During Heavy Lifts ............................................ 390
Jim Smith, CSCS –DieselCrew.com
Bonus 3: The Secret Breathing Technique................................................................. 393
Jim Smith, CSCS –DieselCrew.com
Bonus 4: The Revolutionary Foam Rolling Technique............................................... 400
Jim Smith, CSCS –DieselCrew.com
Bonus 5: Core Statics III ............................................................................................. 418
Jim Smith, CSCS –DieselCrew.com
Bonus 6: Youth Strength Training ............................................................................... 442
Zach Even-Esh –UndergroundStrengthCoach.com
Bonus 7: Audio Interview –Fat Loss Secrets
Alwyn Cosgrove –AlwynCosgrove.com –(accompanying CD)
Bonus 8: Audio Interview –How to Get Jacked
Jason Ferruggia – RenegadeTraining.com – (accompanying CD)
SECTION VI: THE EXERCISE INDEX
200 + Pages of Chaos Exercises!
SECTION VII: THE EXPANSION PAKS
EXPANSION PAKS
Expansion Pak 1 Place Holder.................................................................................... 676
Expansion Pak 2 Place Holder.................................................................................... 677
Expansion Pak 3 Place Holder.................................................................................... 678
Expansion Pak 4 Place Holder.................................................................................... 679
Expansion Pak 5 Place Holder.................................................................................... 680
SECTION VII: THE CONCLUSION
Conclusion
Conclusion .................................................................................................................. 681
About the Author........................................................................................................ 683
Other Diesel Products ................................................................................................. 683
References .................................................................................................................. 684
Index............................................................................................................................ 687
