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Nat Sauberan

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Marshall University Thundering Herd S&C 🦬🦬🦬🦬 + Aspire Fit

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🔥LET ATHLETES BE ATHLETES🔥 General Physical Preparedness day for the Throwers Be an athlete and do a flying somersault Be strong and Zercher Carry 500 lbs for 20 yards Being robust as an athlete only comes through stress Stress doesn't have to mean weights, it can look like a movement challenge, but the more deficient you are in one area, the more it's probably a limiting factor in your ability to improve If you take away training stress as a coach, you are taking away their ability to be robust Impressive day! #WeAreMarshall

🔥LET ATHLETES BE ATHLETES🔥 General Physical Preparedness day for the Throwers Be an athlete and do a flying somersault Be strong and Zercher Carry 500 lbs for 20 yards Being robust as an athlete only comes through stress Stress doesn't have to mean weights, it can look like a movement challenge, but the more deficient you are in one area, the more it's probably a limiting factor in your ability to improve If you take away training stress as a coach, you are taking away their ability to be robust Impressive day! #WeAreMarshall

98,688 görüntüleme

If you're gonna hit a baseball at 114 miles per hour, you've got to have some power👀 Full speed throw at 120 FPS and then slowed down to 25% at 30 FPS by Ethan Murdoch of Marshall Baseball #WeAreMarshall

If you're gonna hit a baseball at 114 miles per hour, you've got to have some power👀 Full speed throw at 120 FPS and then slowed down to 25% at 30 FPS by Ethan Murdoch of Marshall Baseball #WeAreMarshall

34,224 görüntüleme

Game Day Priming for Marshall Baseball 🦬🔥 Biggest points of emphasis: ✅Add everything in a small dosage within a short time parameter. “Small doses stimulate. Large doses annihilate.” Tony Holler ✅Program exercises that maximize intent and output. The session should be High CNS and set them up for a great performance during games or scouting. ✅Add in needed concepts as determined necessary. Love adding in the Hunter Eisenhower Force System, especially in the warm up. For this session, the goal was to get a rotational rhythm and then experience force across different time parameters depending on the high or low catch for each limb. This also extends into the circuit, just built into a crescendo for our Fast Force exercises. Warm Up: Rhythm Med Ball Side to Side Hip Toss Chest-Supported Plate Y High Drop Catch 1 Plate Drop Low Catch Circuit: Heavy Med Ball Slam Light Med Ball Slam Trap Bar Pin Pull Reactive Trap Bar Jump Bent Knee Hamstring Rebound Straight Leg Small to Large Primetimes Sprint Rest #realtraining

Game Day Priming for Marshall Baseball 🦬🔥 Biggest points of emphasis: ✅Add everything in a small dosage within a short time parameter. “Small doses stimulate. Large doses annihilate.” Tony Holler ✅Program exercises that maximize intent and output. The session should be High CNS and set them up for a great performance during games or scouting. ✅Add in needed concepts as determined necessary. Love adding in the Hunter Eisenhower Force System, especially in the warm up. For this session, the goal was to get a rotational rhythm and then experience force across different time parameters depending on the high or low catch for each limb. This also extends into the circuit, just built into a crescendo for our Fast Force exercises. Warm Up: Rhythm Med Ball Side to Side Hip Toss Chest-Supported Plate Y High Drop Catch 1 Plate Drop Low Catch Circuit: Heavy Med Ball Slam Light Med Ball Slam Trap Bar Pin Pull Reactive Trap Bar Jump Bent Knee Hamstring Rebound Straight Leg Small to Large Primetimes Sprint Rest #realtraining

58,279 görüntüleme

A wise man (Don Day) once said "Make Baseball Strong Again" Here's Marshall Baseball doing just that🔥🔥🔥 315 lb Barbell Bench Press @ .47 m/s by Carter Walters 150 lb Chest-Supported DB Row x3 by Jackson Golden Rows just need to get in line with the body to keep it lat biased #WeAreMarshall

A wise man (Don Day) once said "Make Baseball Strong Again" Here's Marshall Baseball doing just that🔥🔥🔥 315 lb Barbell Bench Press @ .47 m/s by Carter Walters 150 lb Chest-Supported DB Row x3 by Jackson Golden Rows just need to get in line with the body to keep it lat biased #WeAreMarshall

18,528 görüntüleme

Continuing training with high intent to build high outputs for Marshall Baseball 🦬🔥 Wednesday is usually a Max Velocity day for a couple reasons. An Acceleration-focused Monday does a really good job of not only ramping the athletes up to hit high outputs in the middle of the week, but it also is a more natural rust breaker from the weekend. Day 2: Hip Flexor Co-Contraction Bent Knee Hamstring Co-Contraction Supine Glute Ham Co-Contraction Light Split Exchange Leaps Light Hops 10 yard Sprint 20 yard Sprint Flying 10 w/ 20 yard Run-In Barbell Front Squat Split Stance DB RDL #realtraining

Continuing training with high intent to build high outputs for Marshall Baseball 🦬🔥 Wednesday is usually a Max Velocity day for a couple reasons. An Acceleration-focused Monday does a really good job of not only ramping the athletes up to hit high outputs in the middle of the week, but it also is a more natural rust breaker from the weekend. Day 2: Hip Flexor Co-Contraction Bent Knee Hamstring Co-Contraction Supine Glute Ham Co-Contraction Light Split Exchange Leaps Light Hops 10 yard Sprint 20 yard Sprint Flying 10 w/ 20 yard Run-In Barbell Front Squat Split Stance DB RDL #realtraining

18,253 görüntüleme

First day with Gardner-Webb Baseball means a massive focus on teaching the skill of Acceleration and building an Upper Body to handle the demands of throwing. When athletes struggle to accelerate there is usually a correlation between the amount of inhibitions they show at depth, so dosing the Deep Tier (Matt) appropriately in the warm up increases their amount of time spent at depth, thus breaking that inhibition. Put them on the sled and get some practice at putting more force into the ground at various velocities. Follow up with some Med Ball Throws at max intent with varying amounts of lower body contribution, static or moving start, rotational or linear, and then blast some Jake Tuura style Hypertrophy Clusters for a great day! Warm Up: 3x through Deep Split Exchange Leaps x10 yards Light Sled Push x10 yards Deep Leaps x10 yards Heavy Sled Push x10 yards Timed Sprint: 2x through 10 yard Acceleration w/ 1 yard Run-In Intensive MB Throws: 3x through EMOM MB Rotational Scoop Throw w/ Step x1 each Static Start Prone MB Throw x2 Static Start Roller MB Overhead Throw x2 Upper HC Superset: 10x through DB Bench Press x4 @ 70% Chest-Supported DB Row x8 @ RPE 7-8

First day with Gardner-Webb Baseball means a massive focus on teaching the skill of Acceleration and building an Upper Body to handle the demands of throwing. When athletes struggle to accelerate there is usually a correlation between the amount of inhibitions they show at depth, so dosing the Deep Tier (Matt) appropriately in the warm up increases their amount of time spent at depth, thus breaking that inhibition. Put them on the sled and get some practice at putting more force into the ground at various velocities. Follow up with some Med Ball Throws at max intent with varying amounts of lower body contribution, static or moving start, rotational or linear, and then blast some Jake Tuura style Hypertrophy Clusters for a great day! Warm Up: 3x through Deep Split Exchange Leaps x10 yards Light Sled Push x10 yards Deep Leaps x10 yards Heavy Sled Push x10 yards Timed Sprint: 2x through 10 yard Acceleration w/ 1 yard Run-In Intensive MB Throws: 3x through EMOM MB Rotational Scoop Throw w/ Step x1 each Static Start Prone MB Throw x2 Static Start Roller MB Overhead Throw x2 Upper HC Superset: 10x through DB Bench Press x4 @ 70% Chest-Supported DB Row x8 @ RPE 7-8

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Great start to the preseason for Marshall Softball 🦬🔥 Biggest themes for the last couple of Monday sessions: 1. Set the team up to maximize high outputs throughout the duration of the week 2. Work KPIs into every session so the athletes get consistent feedback on improvement On point number 1, the most critical part is laying out your training & practice week to ensure a Low/Moderate/High theme for the day. This session lines up well with a Moderate day because it is high output with limited durations of intensity, thus reducing the chances of having higher levels of residual fatigue impact the rest of the week. Oscillatory Deep Leaps Matt Oscillatory Deep Split Stance Leaps Oscillatory Slalom Deep Leaps Deep Skater Bounds Hand Down 3 Step & 5 Step Accel Hand Down 10y Accel w/ 1y Run-In Contrast Heavy and Light MB Rotation Slam Barbell Split Stance Pin Pull Reactive Barbell Split Stance Squat Jump Rear Delt Rebound Straight Leg Glute Ham Rebound Straight Leg Small to Large Primetimes Vertical Jump Seated Neutral Grip DB Shoulder Press Low Row Wide Pronated Grip Hammer Row Wide Grip Lat Pulldown

Great start to the preseason for Marshall Softball 🦬🔥 Biggest themes for the last couple of Monday sessions: 1. Set the team up to maximize high outputs throughout the duration of the week 2. Work KPIs into every session so the athletes get consistent feedback on improvement On point number 1, the most critical part is laying out your training & practice week to ensure a Low/Moderate/High theme for the day. This session lines up well with a Moderate day because it is high output with limited durations of intensity, thus reducing the chances of having higher levels of residual fatigue impact the rest of the week. Oscillatory Deep Leaps Matt Oscillatory Deep Split Stance Leaps Oscillatory Slalom Deep Leaps Deep Skater Bounds Hand Down 3 Step & 5 Step Accel Hand Down 10y Accel w/ 1y Run-In Contrast Heavy and Light MB Rotation Slam Barbell Split Stance Pin Pull Reactive Barbell Split Stance Squat Jump Rear Delt Rebound Straight Leg Glute Ham Rebound Straight Leg Small to Large Primetimes Vertical Jump Seated Neutral Grip DB Shoulder Press Low Row Wide Pronated Grip Hammer Row Wide Grip Lat Pulldown

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