Building strength and power with 4X4's.

We receive a truckload of requests for basic, productive, easy to administer strength-training workouts. They usually come from coaches who feel they are in a rut and would like to interject routines that generate enthusiasm as well as strength and power.

[ILLUSTRATION OMITTED]

They're not looking to overhaul their entire system; they just want a new design to coalesce with the work already in progress.

Sound familiar?

If you've got a toolbox full of weights, we've got the 4X4's.

Let's start building!

THE 4X4 CONCEPT

The 4X4 system is a very simple yet extremely demanding concept to execute. It involves a grouping of four exercises for four cycles.

Simply put, each exercise must be performed for four sets in a rotating fashion, with the total workout volume consisting of 16 sets. When attention is paid to the tempo of the rest intervals, these cycles will become metabolically rigorous and extremely time-efficient.

We will offer some exercise selections here, but keep mind that these are merely suggestions--the movements and combinations are endless.

Let us start by nailing-down a solid framework of coaching points:

Appropriate lead-in and orientation strategy: It is important to reiterate that these are very demanding routines, and should only be performed by experienced trainees -i.e., those who have been training with relatively high levels of proficiency and intensity for at least six months.

Athletes in the latter part of their high school freshman year or older should be ready for this type of workout, provided that they have worked with the scripted exercises in an organized, supervised, and well-coached environment for an extended period of time.

Warm-up: An adequate warm-up period is advisable. Prior to performing the heavier "work sets" of the routines, engage in a brief 3-5 minute general warm-up period consisting of some light running drills.

It would be beneficial to follow this with a couple of moderate lifting sets consisting of the identical or similar exercises in the workout schematic.

Choosing exercises: In most cases, we select multi-joint movements for these cycles--exercises that bring more than one joint into play and stimulate a broad aggregate of muscle tissue.

However, we have also used single-joint movements, either as the primary workout emphasis or in an alternating fashion with multi-joint exercises. (More on this later.)

Reps per cycle: The repetitions are executed in a descending pyramid range for each successive cycle. The rep range on the first cycle for all exercises is 10-12, the second cycle rep range is 8-10, the third cycle rep range is 6-8, and the final cycle rep range is 4-6. A weight is selected for all sets that require a rock-solid effort within the appropriate safety parameters.

[ILLUSTRATION OMITTED]

Proper technique on all of the movements is mandatory. As coaches, we should be sticklers on the correct execution of every exercise.

Rest between sets: Initially, we are liberal with recovery between sets. We instruct the athletes to take as much time as they need to give a great effort on all of the sets and to furnish their metabolic energy pathways a window with which to gradually adapt to the imposed stress of the routine. Eventually, we want to get to the point where they are taking about two minutes between sets.

Rest between cycles: We normally allot 3-4 minutes between cycles, and allow the athletes to progressively manipulate that respite as they adapt to the intensity of the program. In due time, 2 1/2-3 minutes will be ample recovery time between cycles.

4X4 CYCLES

With all of these coaching points in mind, we would like to present a couple of our favorite 4X4 cycles--one for the lower body and one for the upper body.

LOWER BODY CYCLE--

1. Front Squat (photo 1 shows the mid-range position): We use a "log bar" for this movement, as it enables the lifter to use a neutral grip (i.e., palms facing inward), which relieves a great deal of stress from the wrists. The bar is tilted back and supported with the anterior shoulders and upper chest.

[ILLUSTRATION OMITTED]

Squat to a position where the thighs are parallel to the floor and maintain an erect back posture and a "big" chest. Drive up from the parallel position by extending the legs and hips and leading with the head and shoulders. Underscore the posture of the low back by sustaining its normal lordotic curve.

2. Hex Bar Deadlift (photo 2 shows the starting position): On occasion, we use the specially designed hex bar for deadlifting. This bar centers the load through the mid-line of the body and assists the lifter with emphasizing correct back posture. From the starting position, the coaching cues are identical to those used with the squat.

3. Dumbbell Lunges (photo 3 shows the mid-range position): This is a great unilateral leg and hip movement. Step out to a position where the lower leg is perpendicular to the floor and the thigh is parallel to the floor. From that position, push back with the lead foot and leg and transfer your weight to the back foot and leg.

Note: Remember that the assigned rep ranges for each cycle applies to both legs.

4. Leg Press (photo 4 shows the mid-range position): Keep tension on the target musculature of the legs and hips throughout the entire set. Avoid "locking-out" the legs in the mid-range position, as doing so will greatly reduce the stimulus and efficiency of the movement in terms of muscle fiber recruitment. Pause momentarily just short of lockout to avert this situation, and return the weight under control to the starting position.

UPPER BODY CYCLE--

1. Bench Press (photo 5 shows the starting position): This old-school standard provides a good leadoff movement. From the starting position, lower the bar under control to the mid-line of the chest (or, just short of touching the chest for those who complain of shoulder discomfort when they lower the bar too far). Drive the bar in a fairly straight-line path to the top position.

Demonstrate control at that juncture before performing the next rep. Do not bounce the bar off the chest for obvious safety reasons.

2. Horizontal Row (photo 6 shows the mid-range position): A Hammer machine is depicted, though any type of horizontal pulling/rowing apparatus can be incorporated. Pull the movement arms to a deep position behind the back in order to call-on the large upper back musculature, which tends to be overlooked and under-trained.

Pause momentarily in the midrange position to demonstrate control before returning to the starting position.

3. Dumbbell Incline (photo 7 shows the mid-range position): This is a great unilateral chest, shoulder, and triceps exercise. Press the DB's upward and slightly back toward the shoulders, demonstrate control at that point, and return under control to the starting position. The grip can be varied from overhand to neutral positions at the lifter's discretion.

4. High Row (photo 8 shows the mid-range position): Again, a Hammer machine is pictured, though a cable pulldown unit will do just fine. The idea is to work a different movement plane than the horizontal row, just as we did by alternating the supine bench press with the incline press. Pull the elbows as deep as comfortably possible to stimulate the upper back musculature. Pause momentarily in the mid-range position before returning to the starting position.

FINAL REP

As we mentioned, the exercise choices for these 4X4 cycles is unlimited. As we have shown, we combined some basic multi-joint movements for both cycles. You can also insert solely single-joint movements, or combine multi/single-joint exercises within the same cycle.

Another option is to alternate an all multi-joint cycle with an all single-joint cycle, thus performing two full cycles of each.

Hey, it's your house--build it to your style and needs!

Oops. In our Sept. issue, we inadvertently published the wrong pictures for the assisted dips section of Powerline. We regret the error. Below please find the text and proper pictures.

--The Editors.

Assisted Dips--Loop the band around the dip bars and place both shins over the band in a bent-kneed position (photo 13). Lower yourself to a position where the upper arms are parallel to the floor (photo 14). Pause briefly in that mid-range position, and then return to the start.

[ILLUSTRATION OMITTED]

Coaching Point: As you get stronger in the movement, you can leave one leg out of the band, which will make the exercise more difficult. The free leg can now assist with pushing off the floor when you reach muscular fatigue and want to perform some additional "negative (lowering) only" reps.

[ILLUSTRATION OMITTED]

RELATED ARTICLE: TIP FROM THE TRENCHES

FDA lifts ephedra ban, but caution is still warranted--

Unfortunately, a federal judge in Utah ended a yearlong ban on the stimulant, ephedra (April 14, 2005). This has forced the Food and Drug Administration to allow the resumption of its over-the-counter (OTC) sales. The original ban was challenged by a supplement company's assertion that ephedra "can be consumed safely in small amounts."

It must be noted that the NCAA still bans the use of ephedra, ephedrine, and several other stimulants. Student-athletes who test positive for these substances will continue to lose a year of eligibility. OTC dietary supplements containing ephedra are sometimes used by athletes for weight loss or to increase stamina.

However, this stimulant has been linked to more than 150 deaths, which led to the initial FDA ban in April 2004. Ephedra can increase a person's heart rate, constrict blood vessels, and exacerbate pre-existing problems with high blood pressure, especially for those engaged in vigorous exercise.

The NCAA banned ephedra before the FDA imposed its ban, and it maintains the same position even though the FDA has lifted its ban on ephedra sales.

There's an important message in there.

--Ken Mannie

([e-mail])

By Ken Mannie, Strength/Conditioning Coach Michigan State University