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7 upper body power variations for baseball players… 1. Dynamic/rapid wall chest pass 2. Step-in snap down throws 3. Maximal partner drop catch 4. Supine load, hold & press 5. Reactive/repeat partner drop catch 6. Rapid/reactive load & press 7. Supine rocking snap down throws

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Gerry DeFilippo

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13,816 просмотров • 10 месяцев назад •via X (Twitter)

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WTF are you doing if you ONLY train power for your lower body?! Here are 13 upper body power variations you should do! 1. Partner tire battle 2. Supine unilateral reactive landmine catch & press 3. Supine reactive med ball snap downs 4. Standing reactive/repeat wall med ball passes 5. Supine reactive med ball catch & press 6. Single arm stiff arm drop catches 7. Plyometric push-up 8. Sled slingshot press 9. Partner feed to reactive prowler press 10. Bent over med ball ground pass 11. Seated reactive vertical med ball press 12. Feed to reactive med ball pass 13. Maximal push-up drop catch
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WTF are you doing if you ONLY train power for your lower body?! Here are 13 upper body power variations you should do! 1. Partner tire battle 2. Supine unilateral reactive landmine catch & press 3. Supine reactive med ball snap downs 4. Standing reactive/repeat wall med ball passes 5. Supine reactive med ball catch & press 6. Single arm stiff arm drop catches 7. Plyometric push-up 8. Sled slingshot press 9. Partner feed to reactive prowler press 10. Bent over med ball ground pass 11. Seated reactive vertical med ball press 12. Feed to reactive med ball pass 13. Maximal push-up drop catch

Gerry DeFilippo

54,778 просмотров • 1 год назад

💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses
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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses

Gerry DeFilippo

99,787 просмотров • 1 год назад

💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch
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💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch

Gerry DeFilippo

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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass
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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass

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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press
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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press

Gerry DeFilippo

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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump
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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

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110,794 просмотров • 1 год назад

Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch
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Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

Gerry DeFilippo

104,205 просмотров • 2 лет назад

⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press
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⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press

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44,700 просмотров • 1 год назад

9 step agility/decel progression 1. Sprint stops 2. Sprint stop-starts 3. Foam roller start/stop reaction 4. Ball catch & stop 5. Partner foam roller decel 6. Foam roller reactive cuts 7. Partner lateral shadow 8. Partner forward shadow 9. Reactive partner curvilinear sprints
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9 step agility/decel progression 1. Sprint stops 2. Sprint stop-starts 3. Foam roller start/stop reaction 4. Ball catch & stop 5. Partner foam roller decel 6. Foam roller reactive cuts 7. Partner lateral shadow 8. Partner forward shadow 9. Reactive partner curvilinear sprints

OnlyStrength

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10 underrated power exercises to add to your training (if you don’t already) 1. Supine reactive med ball chest pass 2. Single leg broad jump 3. Bent over reactive floor chest pass 4. Dynamic trap bar deadlift 5. Depth jump to broad jump 6. Push-up depth landing 7. Sled slingshot 8. Quadruple broad jump 9. Kettle bell drop catches 10. Depth jump to overhead medicine ball throw
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10 underrated power exercises to add to your training (if you don’t already) 1. Supine reactive med ball chest pass 2. Single leg broad jump 3. Bent over reactive floor chest pass 4. Dynamic trap bar deadlift 5. Depth jump to broad jump 6. Push-up depth landing 7. Sled slingshot 8. Quadruple broad jump 9. Kettle bell drop catches 10. Depth jump to overhead medicine ball throw

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38,724 просмотров • 2 лет назад

Advanced high school/college baseball players… Here’s what a “dynamic,” upper day can look like! 1. Extensive pass 2. Intensive pass 3. Single arm pulse 4. Push-up depth drop 5. Loaded push-up 6. Single arm band catches 7. Bench overcoming ISO 8. Dynamic bench 9. Sledge swing stops 10. 30lb throws 11/12. Forearms
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Advanced high school/college baseball players… Here’s what a “dynamic,” upper day can look like! 1. Extensive pass 2. Intensive pass 3. Single arm pulse 4. Push-up depth drop 5. Loaded push-up 6. Single arm band catches 7. Bench overcoming ISO 8. Dynamic bench 9. Sledge swing stops 10. 30lb throws 11/12. Forearms

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🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws
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🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws

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23,317 просмотров • 1 год назад

Nine great non-sprinting exercises to aid speed development 1. SL drop jump 2. Broad jump 3. Overhead med ball throws 4. Heavy sled push 5. Maximal pogo jumps 6. Heavy sled drags 7. Triple hurdle jump 8. Repeat single leg bounds 9. Maximal depth landings
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Nine great non-sprinting exercises to aid speed development 1. SL drop jump 2. Broad jump 3. Overhead med ball throws 4. Heavy sled push 5. Maximal pogo jumps 6. Heavy sled drags 7. Triple hurdle jump 8. Repeat single leg bounds 9. Maximal depth landings

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49,529 просмотров • 1 год назад

If your grip sucks, listen up! Do these 9 variations to build it! 1. KB drop & catch 2. Sledgehammer turns 3. Plate pinch grip 4. Inverter DB holds 5. Rope dead hangs 6. Plate flip & catch 7. Kettle bell dead hangs 8. Standard “power holds.” 9. Fat grip forearm rollers
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If your grip sucks, listen up! Do these 9 variations to build it! 1. KB drop & catch 2. Sledgehammer turns 3. Plate pinch grip 4. Inverter DB holds 5. Rope dead hangs 6. Plate flip & catch 7. Kettle bell dead hangs 8. Standard “power holds.” 9. Fat grip forearm rollers

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104,061 просмотров • 1 год назад

9 ways to prep your body to produce POWER 1. Bilateral intensive band pulses 2. Feed into med ball chest pass 3. Physio ball half moons 4. Bent over repeat med ball chest pass 5. Rapid prone t raise drop catches 6. Single arm physio ball pulses 7. Unilateral intensive band pulses 8. Prone unilateral physio ball pulses 9. Unilateral battle rope pulses
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9 ways to prep your body to produce POWER 1. Bilateral intensive band pulses 2. Feed into med ball chest pass 3. Physio ball half moons 4. Bent over repeat med ball chest pass 5. Rapid prone t raise drop catches 6. Single arm physio ball pulses 7. Unilateral intensive band pulses 8. Prone unilateral physio ball pulses 9. Unilateral battle rope pulses

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73,515 просмотров • 1 год назад

Athletes… make sure you train your grip! Here are 10 of my fav grip variations: 1. Sledge turns 2. Plate pinch grip 3. Inverted DB hold 4. Rope hold dead hang 5. Chaos KB hold 6. KB bottom drop-catch 7. KB hold dead hang 8. Plate flip catch 9. FG rollers 10. Power hold
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Athletes… make sure you train your grip! Here are 10 of my fav grip variations: 1. Sledge turns 2. Plate pinch grip 3. Inverted DB hold 4. Rope hold dead hang 5. Chaos KB hold 6. KB bottom drop-catch 7. KB hold dead hang 8. Plate flip catch 9. FG rollers 10. Power hold

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266,265 просмотров • 2 лет назад

🏃🏻‍♂️ Some of my fav speed day accessories 1. Ball deadbug 2. Dynamic step-up 3. Prone partner hammy curl w/ med ball 4. Ball hammy ISO 5. Supine knee lift ISO 6. Standard ball hammy curl 7. GHR ISO hold 8. Ball hammy flutter 9. Banded deadbug 10. Ab rollout 12. Standing knee lift
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🏃🏻‍♂️ Some of my fav speed day accessories 1. Ball deadbug 2. Dynamic step-up 3. Prone partner hammy curl w/ med ball 4. Ball hammy ISO 5. Supine knee lift ISO 6. Standard ball hammy curl 7. GHR ISO hold 8. Ball hammy flutter 9. Banded deadbug 10. Ab rollout 12. Standing knee lift

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⭐️ 11 must have exercises in an athlete’s program! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes 11. Rotational med ball throws
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⭐️ 11 must have exercises in an athlete’s program! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes 11. Rotational med ball throws

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51,257 просмотров • 1 год назад

You don’t train upper body power & it’s DESTROYING your athletic development These are 9 variations that will turn your training up a notch Save this, use them 1. Bilateral band pulses 2. Feed into med ball chest pass 3. Physio ball half moons 🌒 4. Bent over repeat med ball chest pass 5. Prone rapid t raise catches 6. Unilateral physio ball pulses 7. Unilateral band pulses 8. Prone unilateral physio ball pulses 9. Prone battle rope pulses
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You don’t train upper body power & it’s DESTROYING your athletic development These are 9 variations that will turn your training up a notch Save this, use them 1. Bilateral band pulses 2. Feed into med ball chest pass 3. Physio ball half moons 🌒 4. Bent over repeat med ball chest pass 5. Prone rapid t raise catches 6. Unilateral physio ball pulses 7. Unilateral band pulses 8. Prone unilateral physio ball pulses 9. Prone battle rope pulses

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50,294 просмотров • 1 месяц назад