Coach Wayland | Performance Expert | Craftsman's banner

Coach Wayland | Performance Expert | Craftsman

@WSWayland • 15,911 subscribers

High Performance Consultant. Craftsman. Consultant @ETPI @hplanner_tour, England Golf 🏴󠁧󠁢󠁥󠁮󠁧󠁿 & UFC Fighters, High Performers. Jiujitsu Black Belt🥋♨️

Shorts

False Close Grip Bench on the rebuild after labrum tear. Just carefully reloading. I miss being able to do this with 140kg for reps. Only thing hurting now is ego.

False Close Grip Bench on the rebuild after labrum tear. Just carefully reloading. I miss being able to do this with 140kg for reps. Only thing hurting now is ego.

116,335 views

The Trapbar. Probably the most important non standard bar you can buy. “The trap bar deadlift’s rise in popularity is commensurate with its usefulness. Fitness is indeed a realm where some tools persist despite their redundancy, but scrutiny comes in many forms, including expert opinion and also evidence-based, successful intervention, and so on. The trap bar’s advantages are numerous.”

The Trapbar. Probably the most important non standard bar you can buy. “The trap bar deadlift’s rise in popularity is commensurate with its usefulness. Fitness is indeed a realm where some tools persist despite their redundancy, but scrutiny comes in many forms, including expert opinion and also evidence-based, successful intervention, and so on. The trap bar’s advantages are numerous.”

44,626 views

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

227,973 views

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

162,921 views

Rows are a full body movement. Sometimes we need to row how we were meant to, with rotation. Don’t fear the cheat row.

Rows are a full body movement. Sometimes we need to row how we were meant to, with rotation. Don’t fear the cheat row.

72,168 views

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

20,789 views

Staggered Trapbar Deadlifts. Great for athletes, emphasizing glute activation & trunk stability via a low torso & deep hip angle for more hip torque. Perfect for golf/baseball, they complement bilateral lifts & unilateral work.

Staggered Trapbar Deadlifts. Great for athletes, emphasizing glute activation & trunk stability via a low torso & deep hip angle for more hip torque. Perfect for golf/baseball, they complement bilateral lifts & unilateral work.

12,174 views

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Rory talking taking 20g of creatine a day. Reminder that it should be weight adjusted. So 5g for everyone doesn’t make sense. 10g+ gets the brain saturated. And more looks like it has neuro-cognitive benefits. I recommend more for sleep deprived.

Rory talking taking 20g of creatine a day. Reminder that it should be weight adjusted. So 5g for everyone doesn’t make sense. 10g+ gets the brain saturated. And more looks like it has neuro-cognitive benefits. I recommend more for sleep deprived.

Coach Wayland | Performance Expert | Craftsman

6,160,940 views • 1 year ago

This is probably my FAVOURITE warmup exercise. Golf, MMA doesn’t matter. It’s called ‘the best stretch in the world’ for a reason.

This is probably my FAVOURITE warmup exercise. Golf, MMA doesn’t matter. It’s called ‘the best stretch in the world’ for a reason.

Coach Wayland | Performance Expert | Craftsman

512,999 views • 1 year ago

Normalize the RDL as your main hinge: treat it like the deadlift it deserves to be, overload it, master it, and watch your athletes unlock torque that not much else could dream of matching.

Normalize the RDL as your main hinge: treat it like the deadlift it deserves to be, overload it, master it, and watch your athletes unlock torque that not much else could dream of matching.

Coach Wayland | Performance Expert | Craftsman

175,230 views • 6 months ago

Back to back masters winner 🏆 Beauty of Rory’s physical training approach is its simplicity and focus at this point on longevity. Rory Rory McIlroy Keeps it simple. Squat, Push, Pull.

Back to back masters winner 🏆 Beauty of Rory’s physical training approach is its simplicity and focus at this point on longevity. Rory Rory McIlroy Keeps it simple. Squat, Push, Pull.

Coach Wayland | Performance Expert | Craftsman

25,034 views • 1 month ago

It’s offseason time for Golfers. Grab a copy of our subscription golf program. From an S&C coach that has trained DPworld Tour/challenge tour/amateur champs/long drive champs.

It’s offseason time for Golfers. Grab a copy of our subscription golf program. From an S&C coach that has trained DPworld Tour/challenge tour/amateur champs/long drive champs.

Coach Wayland | Performance Expert | Craftsman

144,978 views • 2 years ago

The Wayland Zercher Complex 5 Zercher Squats 5 Zercher Good Mornings 5 Zercher Reverse Lunges Hate yourself, rest 3 minutes, do 3 rounds, go home.

The Wayland Zercher Complex 5 Zercher Squats 5 Zercher Good Mornings 5 Zercher Reverse Lunges Hate yourself, rest 3 minutes, do 3 rounds, go home.

Coach Wayland | Performance Expert | Craftsman

34,363 views • 8 months ago

Fantastic four warmup exercises for hip and tspine. This is favourite in the locker room or hotel room after a long flight ✈️ or car trip 🚘 Squat w reach Half pigeon switches Bridge and reach 9090 into low lunge

Fantastic four warmup exercises for hip and tspine. This is favourite in the locker room or hotel room after a long flight ✈️ or car trip 🚘 Squat w reach Half pigeon switches Bridge and reach 9090 into low lunge

Coach Wayland | Performance Expert | Craftsman

78,443 views • 2 years ago

Pro Golfer 🏌️‍♂️- 500lb MG Hand Supported Split Squat, Band Assisted Jump, Speed Swings.

Pro Golfer 🏌️‍♂️- 500lb MG Hand Supported Split Squat, Band Assisted Jump, Speed Swings.

Coach Wayland | Performance Expert | Craftsman

35,406 views • 10 months ago

Quadruped neck work (on all fours) is gold: it encourages brace, isolates deep stabilizers something Bengal | THE Jungle’s Physio mentioned Arm position matters because elevated or protracted arms can impact the neck via scapular-thoracic links, arm setup has influence on the cervical spine.

Quadruped neck work (on all fours) is gold: it encourages brace, isolates deep stabilizers something Bengal | THE Jungle’s Physio mentioned Arm position matters because elevated or protracted arms can impact the neck via scapular-thoracic links, arm setup has influence on the cervical spine.

Coach Wayland | Performance Expert | Craftsman

17,766 views • 4 months ago

Staggered Romanian Deadlift might be superior to single leg RDL. Heavy staggered RDL’s are a quasi-unilateral option that reduces some of the problems of the often-challenging single leg RDL. Much like single leg squatting, the single leg RDL is limited by the athlete’s ability to maintain stability which in turn robs us of meaningful force production or overload, which is tricky with the contralateral brace required and bar’s movement. To overcome this problem, I started using the staggered RDL. Take a small step into a staggered stance, with both knees unlocked, and use the rear leg to stabilize–either on the ball of the foot or with the foot flat on the floor. It’s quicker to master load and advance than SLRDL. With the heavy staggered RDL, the target of the movement will be the lead leg which has the greatest stretch. Here with ProGolfer Borja Virto ETPI

Staggered Romanian Deadlift might be superior to single leg RDL. Heavy staggered RDL’s are a quasi-unilateral option that reduces some of the problems of the often-challenging single leg RDL. Much like single leg squatting, the single leg RDL is limited by the athlete’s ability to maintain stability which in turn robs us of meaningful force production or overload, which is tricky with the contralateral brace required and bar’s movement. To overcome this problem, I started using the staggered RDL. Take a small step into a staggered stance, with both knees unlocked, and use the rear leg to stabilize–either on the ball of the foot or with the foot flat on the floor. It’s quicker to master load and advance than SLRDL. With the heavy staggered RDL, the target of the movement will be the lead leg which has the greatest stretch. Here with ProGolfer Borja Virto ETPI

Coach Wayland | Performance Expert | Craftsman

37,506 views • 1 year ago

For those of you bored of ring rows after you bought a suspension trainer for lockdown. Here a classic we employ often. The two up one down row.

For those of you bored of ring rows after you bought a suspension trainer for lockdown. Here a classic we employ often. The two up one down row.

Coach Wayland | Performance Expert | Craftsman

30,125 views • 1 year ago

Hip Flexor Pikes. Because anterior chain needs training too!

Hip Flexor Pikes. Because anterior chain needs training too!

Coach Wayland | Performance Expert | Craftsman

23,097 views • 11 months ago

UAE 🇦🇪 Golfer Joshua Grenville-Wood came to us asking to help with his T-spine mobility. And we obliged, he felt a big difference in just a few weeks with this routine.

UAE 🇦🇪 Golfer Joshua Grenville-Wood came to us asking to help with his T-spine mobility. And we obliged, he felt a big difference in just a few weeks with this routine.

Coach Wayland | Performance Expert | Craftsman

21,093 views • 10 months ago

Foot on the wall rotations are probably one of my favourite ways to get golfers feeling glutes working to stabilise the hip against rotation. Good for golfers who get a lot of low back feel when swinging often issue isn’t LB but hip stability.

Foot on the wall rotations are probably one of my favourite ways to get golfers feeling glutes working to stabilise the hip against rotation. Good for golfers who get a lot of low back feel when swinging often issue isn’t LB but hip stability.

Coach Wayland | Performance Expert | Craftsman

17,515 views • 9 months ago

When bro has so much lactic acid built up you need a heavy to keep him in check.

When bro has so much lactic acid built up you need a heavy to keep him in check.

Coach Wayland | Performance Expert | Craftsman

25,740 views • 1 year ago

Here’s another exercise that does two things well. Single arm RDLs, Glutes/hamstrings but also core/anti rotation plus they are approved by S&C OG Zach Even - Esh

Here’s another exercise that does two things well. Single arm RDLs, Glutes/hamstrings but also core/anti rotation plus they are approved by S&C OG Zach Even - Esh

Coach Wayland | Performance Expert | Craftsman

34,621 views • 2 years ago

Train anywhere, a band and a plan. Mateusz Gradecki with banded foot on wall RDL

Train anywhere, a band and a plan. Mateusz Gradecki with banded foot on wall RDL

Coach Wayland | Performance Expert | Craftsman

39,695 views • 3 years ago

Bench Hip Flexor Pike Because hip flexors need love too. Can be performed tempo’d or in an elastic fashion. We cue posteriorly tilting the hips for better ROM and minimise collapsing into lumbar extension.

Bench Hip Flexor Pike Because hip flexors need love too. Can be performed tempo’d or in an elastic fashion. We cue posteriorly tilting the hips for better ROM and minimise collapsing into lumbar extension.

Coach Wayland | Performance Expert | Craftsman

15,600 views • 11 months ago

Wide Stance Zercher Good Mornings. I often use this to teach hinge in those that struggle with RDL. Results in Intuitive posterior chain recruitment, improve hip mobility, and enhance anterior brace.

Wide Stance Zercher Good Mornings. I often use this to teach hinge in those that struggle with RDL. Results in Intuitive posterior chain recruitment, improve hip mobility, and enhance anterior brace.

Coach Wayland | Performance Expert | Craftsman

14,068 views • 10 months ago