"Kenneth Jay has laid out what I feel will generate a next-step evolution in strength training. Even if you have no interest in increasing your military press, the concepts in this book are powerful.Not only does Kenneth break down the essentials to a perfect press, but he also provides 10 innovative drills for shattering plateaus. Whether it is simply stacking two kettlebells in one hand for manipulating the center of gravity or showing how to take advantage of hard-wired reflexes, Kenneth's pursuit of strength allows us to stand on his shoulders (pun intended). Combining science and practical application, Kenneth reveals in Perfecting the Press!principles and techniques capable of assisting you on a journey of strength. This is an intelligent journey based in science and field tested in the Iron Pit. Now read, learn, and apply. Strength is waiting for you!"—Brett Jones, CSCS
"In Perfecting the Press!, Kenneth Jay has successfully combined the hard science of elite performance with an immensely practical training protocol that will make your performance soar. Perfecting the Press will take you on a journey into the physiology of strength mastery that leaves you anxious to read and absorb every page, because every concept can and will make you stronger. From world-class technique development to neuroscience to hyperprecise workout programming skills, Perfecting the Press! has it all. Kenneth has written a book that very few people could. Every page demonstrates his understanding of the science of strength as both a researcher and a world-class athlete who has actually applied these methods to his own strength development.
Read this book. Study it. Apply the information, and prepare to blow away every pressing record you have ever set!"—Dr. Eric Cobb, Z-Health Performance Solutions
Table of Contents
Chapter 1: Knowledge of the Kettlebell Military Press
Twelve Axioms You Should Know
Some Advanced Stuff
In a Perfect World
Chapter 2: Using the Latissimus Dorsi (the Lat) Correctly in Your Presses
Three Reasons the Lat Makes Your Presses Stronger When Used Correctly
Chapter 3: Reinforcing Your Press Position: Integrating the 12 Axioms
Chapter 4: Plateau Breaker 1: Center of Gravity Elevation
How to Do It
Why It Works
Warning
Chapter 5: Plateau Breaker 2: Center of Gravity Depression
How to Do It
Why It Works
Chapter 6: Plateau Breaker 3: Upper-Body Plyometrics
How to Do It
Why It Works
Warning
Chapter 7: Plateau Breaker 4: Dynamic Isometrics
How to Do It
Why It Works
Chapter 8: Plateau Breaker 5: Band and Chain Press
How to Do It
Why It Works
Warning
Chapter 9: Plateau Breaker 6: Wobble Board Press
How to Do It
Why It Works
Warning
Chapter 10: Plateau Breaker 7: Contralateral Reflex Press—Power Rack
How to Do It
Why It Works
Chapter 11: Plateau Breaker 8: Contralateral Reflex Press—Band Pulldown
How to Do It
Why It Works
Chapter 12: Plateau Breaker 9: Dead Start Sticking Point Press
How to Do It
Why It Works
Chapter 13: Plateau Breaker 10: Microshock Overload Isometric Press
How to Do It
Why It Works
Warning
Chapter 14: Understanding the Parameters
Intensity
Volume
Density
Fatigue Index (FI)
Chapter 15: Using the Fatigue Index under Diverse Conditions
Chapter 16: Relationships between Parameters: Fitting in the Fatigue Index
Intensity and Volume
Cycling and Rotation
Choosing a Parameter Focus
Hypertrophy
Chapter 17: More on Fatigue
Scientific Explanations of Fatigue
Nonscientific Explanation of Fatigue
Training with Fatigue
Tripod of Power
Chapter 18: Press Facilitation
Turkish Get-Up Facilitation Training
How It Works
How to Do It
TGU Training Methods for Improving the Press
Epilogue: Unconscious Competence versus Cognitive Understanding
Bonus Chapter: My Favorite Specialization Program
Programming for the Kettlebell Military Press
Periodization and structure of parameters
Dealing with the Volume session
Dealing with the Heavy ses