Sledgehammer Training

COMBAT CORE BONUS – Sledgehammer Essentials 2
THE DIESEL CREW, LLC COPYRIGHT © 2006-2008

“ACHIEVING BEYOND POTENTIAL” www.DieselCrew.com
TABLE OF CONTENTS
The Introduction…………………………………………………………………4
The Sledgehammer
Equipment………........................................................5
Musculature………………………………………………………………………..6
Movement………………………………………………………………………….8
Exercises………………………………………………………………………….10
Loading…………………………………………………………………………..13
Benefits…………………………………………………………………………….14
Sport Specific………………………………………………………………….16
Program……………………………………………………………………….18
Circuits.…………………………………………………………………………….20
Exercise Index………………………………………………………………….21
References…………………………………………………………………….55
Closing……….…………………………………………………………………….56
The Author.…………………………….……………………………………….57

SLEDGEHAMMER
Sledgehammer training has many benefits to all athletes,
including those who participate and are involved in
Combat sports, including mixed martial arts (MMA.)
Explosive force generation (power), a vise-like grip and a
high level of general physical preparedness (GPP) can be
achieved with proper implementation of sledgehammers
into your strength programs.

EQUIPMENT
§ Sledgehammer
o Weights: 8à? Lbs –you can go
as low as a 6 lb sledge or as
high as a 150 lb War Hammer!
Remember –Speed and
technique should not be
compromised, so pick a weight
where the mechanics of the
movement do not diminish.
o Increase grip aspect of sledgehammer by
wrapping handle with a large amount of athletic
tape or replace sledgehammer with a 2”
à2.5”OD
thick pipe.
§ Tire
o No Tire –Explosive Deceleration Series –see page
9.
o With Tire –strike the sledgehammer against
tractor tire, car tire or tree stump.

MUSCULATURE
§ UPPER BODY
o Trapezius, Rhomboids, Pectorals (Major/Minor),
Deltoids, Teres (Major/Minor), Lattisimus Dorsi,
Abdominals (TA, RA, Internal/External Obliques),
Spine (cervical, thoracic, lumbar), hand flexors,
wrist extensors / flexors.
§ LOWER BODY
o Erectors, Gluteals, Hamstrings, Quadriceps, Hip
Complex (Flexors, Extensors)
CONDITIONING
§ GPP –General Physical Preparedness (GPP)
o Exercises that enhance the athletes’work capacity,
general conditioning, prevention of injuries and
restorative abilities. It can also a means of active
rest.
o Sledgehammer training will increase your athlete’
s
GPP as the sets and intensity progress.

FUNCTIONAL MOVEMENT PATTERNS
§ Spine, Hip, Knee, Shoulder Extension / Flexion
§ Spinal Rotation (thoracic, cervical)
§ Grip
o Dynamic Support / Crush Strength
o All Postural Movements of the Wrist (Supination,
Pronation, Ulnar/Radial Deviation, Extension,
Flexion)

MULTI-PLANAR MOVEMENT
§ Planes of Motion
o Motion happens along these 3
planes of reference:
§ Sagittal
§ Frontal
§ Transverse
§ Movement – Lower Body
o “
All Spokes of the Wheel”–
Gambetta
o Move in all directions –Be Mobile!
§ Lateral Movements
§ Forward / Backward / Diagonal Lower Body
agility movements across a distance
§ Improve your footwork while generating
force
HAND POSITIONS
o 1 HAND
§ 1 Hand –varying positions from sledge head
end - depending on strength of athlete

o 2 HANDS
§ 2 Hands –over/under –varying positions
from sledge head end - depending on
strength of athlete
§ 2 Hands –both hands spaced apart, moved
in close proximity - to an over/under position
as a swing is initiated
TIRE POSITION
o With Tire
§ Tire flat
§ Tire standing
o No Tire
§ Deceleration Series –see Exercise section
below –page 9.
ENVIRONMENT
o Stable
§ Grass, Turf, Mat, Pavement, Concrete, etc..
o Unstable
§ Inflatable Discs
§ Bosu
§ Foam Pads
§ Barefoot (Rooney-Parisi)

EXERCISES
§ Exercises where Tire is Flat
o 2 Hand Overhead Slams
o 1 Hand Overhead Slams
o 2 Hands Slide to 1 Hand Overhead Slams
o 2 Hand Rotational Slams
o 1 Hand Rotational Slams
o 2 Hand Rotational High to Low Slams
o Tire Taps
§ Exercises Where Tire is Standing
o 2 Hand Rotational Baseball Swings
o 1 Hand Rotational Baseball Swings
o 2 Hand Rotational Posterior Swings
o 1 Hand Rotational Posterior Swings
§ Without Tire
o Acceleration / Deceleration Series
o What is the Deceleration Series?
§ Start of movement –explosive power,
followed by immediate deceleration of the

implement. Builds mind/body connection,
antagonists and synergists statically to
decelerate the motion initiated by the prime
movers, dynamic grip strength. The goal is
to not let the sledge touch the ground after
exploding into the movement as hard as you
can.
o Exercises
§ Golf Swings
§ 2 Hand High to Low Swings
§ 2 Hand Baseball Bat Swings
§ 1 Hand Baseball Bat Swings
§ 2 Hand Slam Decelerations
§ 1 Hand Slam Decelerations
§ 2 Hand Rotational Decelerations
§ 1 Hand Rotational Decelerations
o Levering Series
§ 1 Hand
• Ulnar - Front Lever
• Radial - Back Lever –“
Weaver Stick”
• Supination
• Pronation
• Multi-Directional Levering
§ 2 Hand
• Conans –“
Halos”

• Ulnar - Front Lever
• Supination
• Pronation
• Finger Walking
• Multi-Directional Levering

LOADING THE ATHLETE (RESISTANCE)
The following can be an additional external load directly on
the athlete while they are performing sledgehammer
exercises.
§ Non-Conventional
o Weight Vest (X-Vest)
o Weighted Back Pack
o Resistance Bands
§ Accelerated Lower Body Movement
§ Decelerated Lower body Movement
§ Lower Body Loaded Vertical –Hook band
from a (weightlifting) belt around the bottom
of the athlete’
s feet –to stress stabilization
of the ankles/ knees / hips.
§ Lower Body Loaded Lateral –Slide band up
over both legs around the calves or around
the quads of the athletes –to stress hip
abductors while performing footwork.

BENEFITS
§ Promoting Stabilization, Flexibility and Mobility
of:
o Major joints of the body; shoulders, elbows, wrists,
hips, knees and ankles
o Thoracic and Cervical Spine
o Irradiation –creating full body tension to absorb
impact or generate power
o Improve footwork while explosively swinging
sledgehammer
§ Vibration Training
o Improve Grip Strength endurance dynamically
with every swing.
o Bracing each impact will send shock waves
(vibrations) through the athlete’
s tendons,
ligaments and muscles increasing their stability,
density and ability to fire –maximum motor unit
recruitment

§ Starting Strength / Speed Strength
o Explosive Starting Strength
§ Enhancing the development of explosive
starting strength and improving the neural
firing. The speed of movement will be
accentuated by the (loading of the)
backswing and utilizing the Stretch
Shortening Cycle (SSC) (and elasticity of the
tendons, ligament and musculature) thereby
shortening the amortization phase between
the concentric and eccentric phases of the
movement.
§ Sport Specific
o See page 16.

SPORT SPECIFIC – Combat Athletes
§ Promoting the development of the musculature
responsible for;
o Insane Grip Strength, increase your athlete’
s
ability to;
§ Maintain Hand control - controlling their
opponents’wrists (standing, in guard or in
mount) and breaking a submission
§ Throwing and landing Powerful Punches while
preventing injury from the impact
§ Ensuring and maintaining the integrity of the
hands, wrists, elbows and shoulders.
o Explosive hip and knee flexion –teaches athlete
to:
§ Explosively “
lower their level”for take downs
or recover from a missed takedown attempt:
• Shots –Doubles, Singles
• Firemans
• Lifts - Suplex, High Leg, High Crotch

• Ankle Picks
§ Explosively deliver knee strikes and kicks
o Rotational Power Development
§ Punches, Elbow Strikes
§ Side / Front Kicks and Knee Strikes
o Anaerobic Endurance
§ Develop muscular endurance in training to
make you explosive in the last round.
ACTIVE REST / RECOVERY

§ Finger Walking –promote overall hand health and
dexterity
REHABILITATION
§ Supination / Pronation
o Rehabilitation of medial / lateral epicondylitis
(Golfer's or Tennis elbow)

WORKOUT
§ Integration
o Can be integrated before, during or after your
workout. Can also be done on a totally separate
Active Rest day, promoting recovery from heavy
training.
§ Methods
o Endurance - Timed Set
§ Perform combination of exercises for a set
duration of time - Time Under Tension (TUT)
should be appropriate to exceed Lactic Acid
Threshold (LAT) approximately (strength - 45
seconds) moving into endurance training (70
seconds-120 seconds)
o Circuits
§ Can do done with only sledgehammer
exercises, or with a combination of different
exercises.
§ Can be done:

• For a specified time, ie. Do the circuit
for 2, 3, 4, 5+ minutes.
• For a specified number of runs through
the circuit, ie. Do the circuit 4 times.
• The goal is to increase the number of
runs, decrease rest period between runs
or increase repetitions per set (increase
your work capacity.)
o Sets / Reps
§ Typical Sets and Rep Schemes
• 5x5, 3x8, 4x6 –mix up your sets and
reps.
• Stay with short reps / high sets and
concentrate of explosiveness
• Stay with high reps / high sets and
concentrate on muscular endurance

Grip Specific Muscular Endurance
Exercise Repetitions Exercise Repetitions

Finger Walking 30 sec 2 Hand Slams 6
Weaver Stick 30 sec Golf Swings 6
1 Hand Levering 6 2 Hand Slam
2 Hand Levering 6 Decelerations 6
Tire Taps 6 2 Hand Baseball Swings 6
Supinations / Pronations 6 Pullthrough to 2 Hand
Slam Decelerations 6
2 Hand High to Low
Swings 6
Exercise Repetitions Exercise Repetitions

Medball Shoulder Squats 30 sec Band Accelerated Shots 30 sec
Burpees 30 sec 2 Hand Sledgehammer
Sledgehammer Baseball Levering 30 sec
Swings 6 Pushups 6
Kettlebell Snatches 6 Med Ball Thrusters 6
Sledgehammer Sledgehammer
Deceleration Slams 6 Deceleration Slams 6
Barbell Push Press 6 Tire Step-Ups 6

The Sledgehammer

2-Hand Overhead Slams


2-Hand Rotational Overhead Slams

2-Hand High to Low Swings

Golf Swings

Finger Walking
(Dexterity & Hand Health)

Finger Walking – 2nd Style

2 Hands to 1 Hand Overhead Slams

Baseball Swings

1-Hand Baseball Swings

(Decelerations)

2-Hand Conan’s
(Shoulder, Elbow, & Wrist Mobility)

1-Hand Slams
(Decelerations)

Pull-Through to 2-Hand Overhead Slams
(Decelerations)

1-Arm Levering

2-Arm Levering

Back Levering
(Weaver Stick)

2-Hand Supination / Pronation

1-Hand Supination / Pronation

Front Levers

2-Hand Backward Swings

Tire Taps
(Grip Endurance)

Multi-Directional Levering

Standing patterns/postures
Clubbell Patterns – Shoulder Circles – 2 Arms

Clubbell Patterns – Shoulder Circles – 1 Arm

Clubbell Patterns - Reverse Circles – 1 Arm

Clubbell Patterns – Armpit Casts

Grip Specific Movements
Supination / Pronation
These are great movements that engage the lower arm musculature
that cross and stabilize the elbows and wrists. As strength and
proficiency improves, the center of mass can move further from
contact point.

Supine Patterns/Postures
Supine – Shoulder Horizontal Abduction / Abduction

Supine – Shoulder Flexion / Extension

1. http://www.DieselCrew.com
2. http://www.FightAuthority.com
3. Cosgrove, Alwyn, The Professional Fitness Coach Program
Design Bible, www.AlwynCosgrove.com, 2006.

I hope you enjoy your exclusive sledgehammer bonus
emanual.
Sledgehammers are a very versatile tool that are

inexpensive and can be quickly and easily integrated into
your strength programs.
Sledgehammers are a means to enhance grip endurance,

explosive speed in multiple planes and recovery.
Thank you again for your support,
Jim Smith “Smitty”CSCS, CFT, USAW

The Diesel Crew
“Achieving Beyond Potential”
www.DieselCrew.com
www.CombatCoreStrength.com
www.ChaosTraining.com
www.TheGripAuthority.com

About the Author
Jim Smith, CSCS
Jim “
Smitty”Smith is a strength coach and cofounder of the
Diesel Crew (www.DieselCrew.com
<http://www.dieselcrew.com/> ). Jim dedicates himself to
studying, developing and enhancing athletic performance
through the utilization of conventional and non-conventional
training protocols, including; powerlifting, weightlifting,
strongman, odd-objects, Russian kettlebells and grip
strength methodologies. This distinctive and
comprehensive approach has helped athletes of all skills levels attain their goals
and “
Achieve Beyond Potential.” Jim is an active student of strength athletics
and is always seeking new ways to innovate and provide a unique perspective for
gaining muscle, rehabbing injuries, improving performance and building better
athletics. Jim is a lecturer who regularly speaks at clinics, conferences and
seminars about the importance of a comprehensive approach when analyzing the
sport specific requirements for athletes on an individual basis. He has published
articles and authored manuals related to strength and fitness written for coaches
all over the world. He is also currently a member of the Elite Fitness Q&A staff.


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COMBAT CORE BONUS – Sledgehammer Essentials 2

THE DIESEL CREW, LLC COPYRIGHT © 2006-2008

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ACTIVE REST / RECOVERY

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Exercise Repetitions Exercise Repetitions

Exercise Repetitions Exercise Repetitions

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Clubbell Patterns – Shoulder Circles – 2 Arms

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Supine – Shoulder Horizontal Abduction / Abduction

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Sledgehammers are a very versatile tool that are

Sledgehammers are a means to enhance grip endurance,

Thank you again for your support,

Jim Smith “Smitty”CSCS, CFT, USAW

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