Nope, the pic isn't an error.
The Part-Time Grappler (PTG) brought up an excellent point in a comment on my previous post. Due to the nature of the game, training with resisting opponents, the PTG, Liam, brought up the gains that can be obtained by training on uneven surfaces - BOSU, Swiss Balls, etc would be very helpful in the game of JiuJitsu.
I agree wholeheartedly. The exercises that I listed in my previous post can all be done in different ways and on different surfaces. I was trying to touch a bit on that when I spoke to using different ways to manipulate the resistance load while doing an exercise. My goal is to keep my training fresh - not only to overcome boredom, but to keep my body from getting used to the training and to achieve maximum gains.
Unstable surface -Try a BOSU, Swiss Ball or Balance Board to engage other muscle groups.
The shoulder exercises for example can be done sitting on a bench or standing. OR sitting on a Swiss Ball. OR standing on a BOSU - as the PTG mentions.
I'd suggest doing that if you try these other more unstable surfaces, you drop your resistance loads quite a bit. Keeping good form is essential. Watch how your body starts to recruit all of those stabilizer muscles to help keep that form.
Change center of gravity -
Try doing walking lunges. Do them with a weight and some without. Change the position of that weight. Do some lunges with a medicine ball held above your head, or out in front of you. For my physical therapy, I have to do walking lunges, hold the lunge and then do a chopping motion with the medicine ball, across my body from shoulder level down across in front of my body to the opposite hip.
Not only do your deltoids, trapezius, and back start to get a good burn - but you are utilizing every muscle fiber that is used to stabilize you.
Different positioning -
Try changing the positions in which you do some of the exercises. For example, on the chart I listed Good Mornings. Try those as a standard good-morning, then switch to a back extension and then try it by squeezing your glutes and hamstrings. Do it with your feet parallel or toes pointed out and then pointed in.
Varying your grip - palms up or palms down, wide grip or narrow, etc.
Or it could be the difference between lat pulldowns versus wide grip pull-ups.
A small variation in positioning or grip can produce great gains in your performance.
Play with your resistance load -
This is beyond just changing up the weight you do. And there are a ton of variations on that. Low weight, high number of repetitions.
High weight, and low repetitions.
Try using a combination of resistance bands plus free weight. When I do squats, I squat with a barbell and attached to the barbell are resistance bands.
A variation is the use of chains as your resistance load. As the weights go up, the resistance increases.
I love this topic because of the variety of methods of manipulating resistance load in weight training. It not only makes training more fun, but it keeps your body off-balance which leads to accelerated gains. I'd argue that it also leads to fewer injuries. Maybe that will be a hypothesis to tackle at another time.