Paul Collins - Dynamic Dumbell Training

Dynamic Dumbbell Training

Medical Disclaimer: The exercises and advice given in this book are in no way intended as a substitute for medical advice and guidance. It is sold with the understanding that the author and publisher are not engaged in rendering medical advice. Because of the differences from individual to individual, your doctor and physical therapist should be consulted to assess whether these exercises are safe for you. Always consult your doctor and physical therapist before starting this or any other exercise program. The author and publisher will not accept responsibility for injury or damage occasioned to any person as a result of participation, directly or indirectly, of the use and application of any of the contents of this book.

British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Paul Collins

Dynamic Dumbbell Training

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2011

ISBN 978-1-84126-917-7

All rights reserved, especially the right to copy and distribute, including the translation rights.

No part of this work may be reproduced including by photocopy, microfilm or any other means processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

2011 Paul Collins (text & photos)

and Meyer & Meyer Sport (UK) Ltd. (Layout)

Aachen, Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Graz, Indianapolis,

Maidenhead, Melbourne, Olten, Singapore, Tehran, Toronto

Member of the World

Sport Publishers Association (WSPA)

www.w-s-p-a.org

Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany

ISBN 978-1-84126-310-6

E-Mail:

www.m-m-sports.com

Contents

Trademarks

Body Coach, The Body Coach, Fastfeet, Quickfeet, Speedhoop, Posturefit, Spinal Unloading Block, 3 Hour Rule, Australias Personal Trainer, Speed for Sport, Collins-Technique, Coach Collins, Collins Lateral Fly, 20-40-60 Exercise Principle, Core-in Motion Method (CIMM); Abdominal Wheel System, GTS Grid Training System and 3Bs Principle are trademarks of Paul Collins.

About the Author

Paul Collins, Australias Personal Trainer is founder of The Body Coach fitness products, books, DVDs and educational coaching systems helping people to get fit, lose weight, look good and feel great. Coaching since age 14, Paul has personally trained world-class athletes and teams in a variety of sports from Track and Field, Squash, Rugby, Golf, Soccer and Tennis to members of the Australian World Championship Karate Team, Manly 1st Grade Rugby Union Team and members of the world-renowned Australian Olympic and Paralympic Swimming teams. Paul is an outstanding athlete is his own right, having played grade rugby league in the national competition, an A-grade squash player, National Budokan Karate Champion and NSW State Masters Athletics Track & Field Champion.

A recipient of the prestigious Fitness Instructor of the Year Award in Australia, Paul is regarded by his peers as the Trainers Trainer having educated thousands of fitness instructors and personal trainers and appearing in TV, radio and print media internationally. Over the past decade, Paul has presented to national sporting bodies including the Australian Track and Field Coaching Association, Australia Swimming Coaches and Teachers Association, Australian Rugby League, Australian Karate Federation and the Australian Fitness Industry as well as travelling to present a highly entertaining series of Corporate Health & Wellbeing Seminars for companies focused on a Body for Success in Life and in Business.

Paul holds a Bachelor of Physical Education degree from the Australian College of Physical Education. He is also a Certified Trainer and Assessor, Strength and Conditioning Coach with the Australian Sports Commission and Olympic Weight Lifting Club Power Coach with the Australian Weightlifting Federation. As a Certified Personal Trainer with Fitness Australia, Paul combines over two decades of experience as a talented athlete, coach and mentor for people of all age groups and ability levels in achieving their optimal potential.

In his free time, Paul enjoys competing in track and field, travelling, food and movies. He resides in Sydney, Australia

For more details visit: www.thebodycoach.com

A Word from The Body Coach

For any person looking at increasing their muscular size, strength and tone and coordination as well as explosive power for improving general fitness and athletic performance then Dynamic Dumbbell Training is the ultimate training guide for you. Let me explain!

Every piece of exercise equipment in the gym serves a purpose, but none so more than the dumbbell, commonly referred to as free weights or hand weights. Dynamic Dumbbell Training is more beneficial than exercise machines and barbells because exercises work on activating smaller stabilizing muscle groups to control the movement pattern through various planes of movement increasing muscular activation and movement control. This means that you are no longer governed by the fixed position or limited range, instead you are drawn into the training process through better muscular coordination and control of both deep core and larger muscle group involvement aimed at replicating daily lifestyle or sport-specific movement patterns more accurately and ultimately improving Central Nervous System (CNS) recruitment, muscular coordination and fat loss.

In traditional strength training, dumbbells have been used to strengthen or isolate a muscle group or series of muscle groups in a fixed or stationary position standing or whilst lying, kneeling or sitting on a bench. With the introduction of Dynamic Dumbbell Training I aim to take you one step further with my breakthrough 3-Stage Dynamic Dumbbell Training System:

Stage 1: Strength

Stage 2: Functional

Stage 3: Power

Each stage aims to progress you through a series of progressive strength and Sports-Specific powerful movement patterns aimed at improving everyday lifestyle and athletic movement patterns on top of your strength gains.

This means that whilst I will be helping you establish a solid strength foundation through traditional dumbbell training methods, I will also be combining this with more functional and dynamic movement patterns performed in an athletic position on ones feet or an unstable environment such as sitting or lying on a fitness ball or using a Kettlebell and Olympic Lifting techniques for increased kinesthetic awareness, core stability and sports specificity through speed of movement and explosive power development.

Dynamic Dumbbell Training is loaded with exercise information beneficial for any athlete, exercise enthusiast, coach or trainer at any level. It contains all the fundamental guidelines for participating in a safe and efficient strength-training program, whilst sequencing exercises towards the development of more explosive power through my 3-Stage Dynamic DumbbellTraining System. This approach will ensure you gain good foundational strength, increased muscle mass and strength endurance whilst also challenging your body with more functional and dynamic movement patterns for achieving the ultimate athletic body.

Dynamic Dumbbell Training also aims to take the guesswork out of training by providing you with specific exercises and training routines. So, whilst there may be thousands of dumbbell exercises available, this often only brings confusion into the process; whereas my objective is to bring specificity and focus into your weekly training program for a better learning experience and greater results with the Body Coach Strength Training System! This way you know what youre doing and when, which is an important element for me as a coach ensuring you are guided all the way!