Dumbbell Training - Part 2

The second of this two part series will explore the power of dumbbell training. When I say “power,” I mean it literally. Dumbbells have always taken a second seat to barbell training for power development, especially when it comes to the Olympic lifts. Perhaps after reading this article, you will see that dumbbells don’t have to play second fiddle to any other training modality, especially when it comes to supercharging your explosive workout. 

When one thinks of explosive lifting, the Olympic lifts are hard to beat. However, due to flexibility and technical constraints, the Olympic lifts may not be appropriate for some individuals lacking proper range of motion or technical proficiency. It is in these cases where dumbbells can come to the rescue. With a little knowledge and creativity, dumbbells can be safely and effectively used to develop power and metabolic conditioning.  Before we continue with our discussion, let’s first operationally define “power” and “metabolic conditioning.” Power can be defined in several ways. The form that most people relate to is the watt. A watt is the unit that the electric company reads on your house meter every month. Power, expressed in watts, is the amount of work it takes the electric company to provide the energy to run your house every month. Therefore, power = work / time. 

This method of expressing power should be of primary interest to all personal trainers. Why? Simple, because everyone is interested in doing more work in less time (i.e., more efficiently).  Reducing the time it takes a grandmother to go upstairs, or a recreational runner to finish a 5K, are all examples of improving power. A simple way to measure and train this form of total body power output is with an exercise like the squat, curl and press. Any trainer can measure how long it takes a client to perform a series of sequenced repetitions (e.g., five to 10 reps). If the weight stays constant and time to completion is reduced, power output has been enhanced. 

Another way power can be expressed is with the product of force and speed. Using these variables, power can be expressed as follows: power = force x speed.

Most coaches and athletes relate to this expression of power. We all know that “speed kills.” Speed may be the most important variable in power development. Research shows that the optimal loads for developing power are well under those loads used for hypertrophy or strength (i.e., hypertrophy and strength loads are typically 80 to 100 percent of 1 RM). Therefore, the ability to perform exercises in an explosive manner with lighter loads is of primary importance when looking to develop power. The element of release also provides an advantage when looking to develop explosiveness, especially at terminal ranges of extension. Dumbbells can provide a training environment that can allow explosive movements with or without release. Examples of these explosive exercises are the box-jump and the squat-push-toss.

Since you can jump slow the boxjump provides an easy learning progression that allows just about anyone to get excellent power output. Anyone can start with 2 lb dumbbells and a 6-inch step. On the other side of the spectrum we routinely use 30-40 lb dumbbells with 18-24 inch boxes when training with our elite athletes.

Squat-push tosses are excellent for outside applications. They are no more dangerous or less effective than some of the throws in track and field. Everyone knows that throwers are some of the most explosive athletes in sport. These type of movements are part of the reason why.

Now, let’s define metabolic conditioning. Metabolic conditioning is not some mysterious form of training. It is primarily power endurance training. The reason we call it metabolic is because of its strong conditioning component, especially when talking about lactic acid production and the deleterious effects of the resulting acidic conditions. In basic terms, this is our approach to metabolic conditioning.  

1. When your back is against the wall – lactic acid (HLA) production and the ensuing lowering of blood pH makes cowards of us all! The combination of pain and chemical inhibition of muscle contraction stops most people dead in their tracks.
2. The threshold where the production of HLA far exceeds its elimination, as well as the tolerance to the pain associated with low pH (in the muscle and blood) can be trained. Simply, we can train someone to do more work before they shut down!
3. The way to train this energy system is by requiring the body to perform work that is heavy and fast enough (i.e. power), and of an intensity, where it cannot be sustained through the short phosphogen or long aerobic systems.

Dumbbell Complexes

To train consistent with the above concepts, we often use dumbbell complexes.  Complexes are two to four exercises performed in succession, sequence or combination. When performing a complex in succession we execute the number of assigned reps for each exercise before going on the next exercise in the complex. Therefore, five reps of squat-curl-presses (C/S/P) in succession would have five reps of squats, followed by five reps of curls and finally five reps of overhead presses. When performing the same complex in sequence, we would execute a squat, immediately followed by a curl and finally by the overhead press. We would do that sequence five times. Finally, complexes can be executed in combination. The combination method is the least defined and has the most variation. In the combination method of execution the exercises within a complex can be performed simultaneously. Therefore, one of the ways you can perform the C/S/P in combination is by curling while descending on the squat and pressing when ascending from the squat. As you can imagine, complexes and the multiple ways they can be performed can add unlimited variability and versatility to your power and metabolic training. 

Now let’s start with the fun part: putting a program together. Before we embark on power and metabolic training, let’s recognize that it is a more advanced form of training and that our clients need to establish a considerable base of training before they tackle this more aggressive training approach. Nothing will turn off a client more then getting plastered (or injured) by one of these protocols. I like four to six weeks of basic conditioning and strength work before I even consider aggressive power and metabolic work. When prioritizing my workouts, I like to perform my power at the beginning of the session and leave my strength or metabolic work for the later part of the session. I will also separate metabolic and power days. There is no “best” way to do anything, so play with it. Both ways will work. We use the power and metabolic phases, lasting anywhere from three to five weeks, right before season. This phase makes a great peaking period. 

Within the context of a week, the following workout illustrates where and how I incorporate power and metabolic training during my power/metabolic cycle. The workout below is a variation of the protocol we are currently using in the Boca Raton Police Department and MET-Rx Ultra research study. Weeks five to eight look something like this, with some modifications. I have also included pictures of some of the less popular exercises to help you better understand the program. 

JC’s 4-week Turbo Workout

Cross uppercuts	Cross punching	One-arm DB Snatch
DB Cleans		DB Long Jumps
Box jumps	Squat-thrust-push-up-jump

I hope this article allows you get a feel for the diversity of dumbbell training. It is also important to appreciate how well dumbbell training can compliment other modalities. Always remember that all of this has to be FUN and interesting. Don’t allow yourself to fall prey for complicated mumbo-jumbo. Training is not brain surgery! Keep a keen eye for intolerances to an exercise or a program. They will usually appear first as poor form, then as pain. Don’t let it get to pain. Most importantly, follow proper progression. Always ask yourself, "Can I defend what I’m doing with my client if any big shot appears in my club?" If you train under that “fear,” you will stay honest and sharp. 

References:

1. Gray, Gary. The 3D Dumbbell Matrix. Functional Design Systems, Adrian Michigan. 1996.
2. Hartman, J. Fitness and strength training for all sports. Toronto, Ontario. Sport Books Publisher. 2000.
3. Radley, Alan. The Illustrated History of Physical Culture. Alan Radley. 2001.
4. Sansone, D. Greek Athletics and the Genesis of Sports. University of California Press.Los Angeles. 1988.
5. Santana, J.C. Essence of Dumbbell Training video –VOL I. Boca Raton, FL. Optimum Performance Systems. 2001.
6. Santana, J.C. Essence of Dumbbell Training video –VOL II. Boca Raton, FL. Optimum Performance Systems. 2001.
7. van Dieen, JH, Hoozemans, MJM, Toussaint, HM. Stoop or squat: a review of the biomechanics studies on lifting technique. Clinical Biomechanics: 14(1999), 685-696.