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Coach Mirabal with a great Wide Zone drill for covered OL using med balls!🏈 ☑️Knee through crotch ☑️Backside hand through sternum ☑️Hat PS armpit of defender #widezonewednesday #OLCA #advanceandprotect #bythehogsforthehogs

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O-Line Coaches of Alabama

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18,584 Aufrufe • vor 1 Jahr •via X (Twitter)

#widezonewednesday#OLCA#advanceandprotect#bythehogsforthehogs
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Tread Athletics

13,411 Aufrufe • vor 8 Monaten

Made with seedance 2.5 Prompt ⬇️ 0:00–0:05: Lightning-Fast Entry & Airflow Evasion Visual Details: The camera follows the female protagonist sprinting at full speed from behind. The massive greatsword of the Red-Faced Heavenly King sweeps horizontally from the right, its enormous blade covering half the sky. Stylish Action: Instead of simply dodging, the woman performs a sideways ground-level slide while running at high speed. Friction between her body and the ground sends sparks flying. The sword edge passes dangerously close to her baseball bat with a deafening whoosh. Attack: The instant the slide ends, she uses her momentum, plants one hand on the ground, spins up to her feet, and swings the baseball bat in a wide arc. She strikes the side of the passing sword with tremendous force, producing a crisp wood-against-steel impact, then uses the recoil to accelerate toward the left. 0:05–0:10: Midair Footwork & Precise Strike Visual Details: The Green-Faced Heavenly King leans forward and drives his spear into the ground like a power drill. Stylish Action: Instead of retreating, the woman advances. She runs vertically upward, taking three steps along the shaft of the spear embedded in the ground. Attack: At the highest point, she flips through the air with a 360-degree rotation, grips the baseball bat with both hands, and puts her entire body weight into the strike. Slow-Motion Impact: The baseball bat precisely strikes the Green-Faced Heavenly King's shin joint. The painted surface cracks apart, sending wood fragments and glowing “wood-spirit” particles bursting outward in a Black Myth-style visual effect. 0:10–0:18: Extreme Space & Elegant Spinning Evasion Visual Details: The heavy weapons of the Blue-Faced and Black-Faced Heavenly Kings—a halberd and a vajra—close in from opposite directions, crossing over each other and trapping her in a narrow space. Stylish Action: The woman demonstrates incredible agility within the tiny gap between the weapons, performing two rapid side flips followed by a backflip. Attack: The instant she lands from the backflip, she thrusts the baseball bat forward like a short spear strike, using the end of the bat to precisely hit the descending vajra of the Black-Faced Heavenly King. Using the impact for momentum, she slides backward several meters, leaving two deep, elegant grooves across the stone floor. 0:18–0:25: Combo Destruction & Execution Moment Visual Details: The attack focuses on the already-damaged leg of the Green-Faced Heavenly King. Stylish Action: The woman enters a high-speed movement state, becoming a blur as she circles around the giant's enormous pillar-like leg. Attack Combo: First Strike: She swings the bat directly into the damaged crack, knocking off a large chunk of wood. Second Strike: She spins the bat once in her hand, switches to a reverse grip, and strikes the exact same point again. Third Strike: She leaps high into the air, braces one knee against the statue's leg for leverage, then delivers a devastating downward strike. Close-Up: In slow motion, the baseball bat is shown embedded deep inside the wood. Green and purple mineral pigments scatter through the air like snow as a chain reaction of fractures tears through the entire giant leg from the inside. 0:25–0:30: Devastating Finale & Iconic Ending Visual Details: The 20-meter-tall Green-Faced Heavenly King begins to tilt and collapse. Stylish Action: As the giant statue's fall creates violent tremors and powerful shockwaves, the woman keeps running forward without looking back. She parkours across the collapsing environment, pushes off a flying stone brick, and leaps into a safe area. Ending Action: Behind her, the enormous wooden body crashes into the ground, creating a massive cloud of dust and destruction. After landing, the woman elegantly spins the baseball bat in her hand, resembling the final motion of sheathing a samurai sword, then casually rests the bat over her shoulder
0:30

Made with seedance 2.5 Prompt ⬇️ 0:00–0:05: Lightning-Fast Entry & Airflow Evasion Visual Details: The camera follows the female protagonist sprinting at full speed from behind. The massive greatsword of the Red-Faced Heavenly King sweeps horizontally from the right, its enormous blade covering half the sky. Stylish Action: Instead of simply dodging, the woman performs a sideways ground-level slide while running at high speed. Friction between her body and the ground sends sparks flying. The sword edge passes dangerously close to her baseball bat with a deafening whoosh. Attack: The instant the slide ends, she uses her momentum, plants one hand on the ground, spins up to her feet, and swings the baseball bat in a wide arc. She strikes the side of the passing sword with tremendous force, producing a crisp wood-against-steel impact, then uses the recoil to accelerate toward the left. 0:05–0:10: Midair Footwork & Precise Strike Visual Details: The Green-Faced Heavenly King leans forward and drives his spear into the ground like a power drill. Stylish Action: Instead of retreating, the woman advances. She runs vertically upward, taking three steps along the shaft of the spear embedded in the ground. Attack: At the highest point, she flips through the air with a 360-degree rotation, grips the baseball bat with both hands, and puts her entire body weight into the strike. Slow-Motion Impact: The baseball bat precisely strikes the Green-Faced Heavenly King's shin joint. The painted surface cracks apart, sending wood fragments and glowing “wood-spirit” particles bursting outward in a Black Myth-style visual effect. 0:10–0:18: Extreme Space & Elegant Spinning Evasion Visual Details: The heavy weapons of the Blue-Faced and Black-Faced Heavenly Kings—a halberd and a vajra—close in from opposite directions, crossing over each other and trapping her in a narrow space. Stylish Action: The woman demonstrates incredible agility within the tiny gap between the weapons, performing two rapid side flips followed by a backflip. Attack: The instant she lands from the backflip, she thrusts the baseball bat forward like a short spear strike, using the end of the bat to precisely hit the descending vajra of the Black-Faced Heavenly King. Using the impact for momentum, she slides backward several meters, leaving two deep, elegant grooves across the stone floor. 0:18–0:25: Combo Destruction & Execution Moment Visual Details: The attack focuses on the already-damaged leg of the Green-Faced Heavenly King. Stylish Action: The woman enters a high-speed movement state, becoming a blur as she circles around the giant's enormous pillar-like leg. Attack Combo: First Strike: She swings the bat directly into the damaged crack, knocking off a large chunk of wood. Second Strike: She spins the bat once in her hand, switches to a reverse grip, and strikes the exact same point again. Third Strike: She leaps high into the air, braces one knee against the statue's leg for leverage, then delivers a devastating downward strike. Close-Up: In slow motion, the baseball bat is shown embedded deep inside the wood. Green and purple mineral pigments scatter through the air like snow as a chain reaction of fractures tears through the entire giant leg from the inside. 0:25–0:30: Devastating Finale & Iconic Ending Visual Details: The 20-meter-tall Green-Faced Heavenly King begins to tilt and collapse. Stylish Action: As the giant statue's fall creates violent tremors and powerful shockwaves, the woman keeps running forward without looking back. She parkours across the collapsing environment, pushes off a flying stone brick, and leaps into a safe area. Ending Action: Behind her, the enormous wooden body crashes into the ground, creating a massive cloud of dust and destruction. After landing, the woman elegantly spins the baseball bat in her hand, resembling the final motion of sheathing a samurai sword, then casually rests the bat over her shoulder

Zayan

36,247 Aufrufe • vor 1 Monat

I originally did these as duck walks with a dip belt, loading pin, and handle with Odd Haugen in the early 2000s for strongman. Back when strongman conditioning looked less like a fitness influencer salsa routine and more like a couple pissed off ranch bulls fighting over the last hay bale at the county auction. Now I use them primarily as prehab for my ankles and feet. Funny enough, they relieved my ankle soreness better than almost anything else I tried. I personally just do one ugly nonstop set. Sometimes up to 5 minutes straight. Looks like a wounded gorilla dragging a feed trough through wet cement. Works unbelievably well. Later I used lighter versions with general fitness clients in Santa Barbara and Nashville. I even used them training bikini competitors at Metroflex. Then football players. Baseball players. Big strongman mutants. I still use them for both performance and rehab. Why they hit different: Wide stance + marching shifts stress hard into the feet and ankle complex, glutes, adductors, and outer hips. The hanging loading pin forces stabilization the whole time. No smooth machine groove. No fancy bearings. No uptown country club feel. Just you, gravity, and consequences. The loading pin changes everything. The weight hangs straight down and drags you forward into the balls of the feet. That lights up the foot intrinsics, ankles, calves, hip stabilizers, and core anti rotation. It feels more like manual labor than exercise. More raw. More athletic. Less “fitness machine.” The movement also has a semi unilateral feel to it without the balance demands or joint stress of true single leg work. Easy learning curve. Massive carryover. I actually have a very nice belt squat machine. Originally the loading pin setup was out of necessity because I had no other option. Now it’s 100% my preference. Like choosing gas station barbecue over some tiny downtown steakhouse charging you $94 to leave hungry. Now I use them constantly for ankle resilience, conditioning, GPP, posterior chain work, and big athletes that need conditioning without getting beat up from running. One of the best high school strength coaches in the country, Coach Thomas Fahey Coach Fahey , shared a potentiation protocol with me using these. Coach Fahey has pushed these much heavier than I have and gotten incredible results with athletes. I have not personally run this exact protocol yet, but it was too interesting not to share. 2 minutes continuous marching at roughly 3 steps per second. Then immediately: 4–8 max height jumps. When jump height plateaus or drops off: Add a plate and repeat. If jumps improve again: Add another plate. Repeat for rounds 3, 4, 5… Constant tension. Short ROM. Low soreness. Very economical. You can load these brutally heavy without getting beat to pieces. I’ve also used these as conditioning intervals on machine belt squats while carrying sandbags. But the loading pin version still feels different. More foot. More ankle. More hip stabilization. More real world carryover. Best part? You can go brutally heavy safely. I personally have not pushed the limits on these yet. Coach Fahey has pushed them much harder with great results. I still think there’s another level there most people have not tapped into. Who else has messed with these?
0:28

I originally did these as duck walks with a dip belt, loading pin, and handle with Odd Haugen in the early 2000s for strongman. Back when strongman conditioning looked less like a fitness influencer salsa routine and more like a couple pissed off ranch bulls fighting over the last hay bale at the county auction. Now I use them primarily as prehab for my ankles and feet. Funny enough, they relieved my ankle soreness better than almost anything else I tried. I personally just do one ugly nonstop set. Sometimes up to 5 minutes straight. Looks like a wounded gorilla dragging a feed trough through wet cement. Works unbelievably well. Later I used lighter versions with general fitness clients in Santa Barbara and Nashville. I even used them training bikini competitors at Metroflex. Then football players. Baseball players. Big strongman mutants. I still use them for both performance and rehab. Why they hit different: Wide stance + marching shifts stress hard into the feet and ankle complex, glutes, adductors, and outer hips. The hanging loading pin forces stabilization the whole time. No smooth machine groove. No fancy bearings. No uptown country club feel. Just you, gravity, and consequences. The loading pin changes everything. The weight hangs straight down and drags you forward into the balls of the feet. That lights up the foot intrinsics, ankles, calves, hip stabilizers, and core anti rotation. It feels more like manual labor than exercise. More raw. More athletic. Less “fitness machine.” The movement also has a semi unilateral feel to it without the balance demands or joint stress of true single leg work. Easy learning curve. Massive carryover. I actually have a very nice belt squat machine. Originally the loading pin setup was out of necessity because I had no other option. Now it’s 100% my preference. Like choosing gas station barbecue over some tiny downtown steakhouse charging you $94 to leave hungry. Now I use them constantly for ankle resilience, conditioning, GPP, posterior chain work, and big athletes that need conditioning without getting beat up from running. One of the best high school strength coaches in the country, Coach Thomas Fahey Coach Fahey , shared a potentiation protocol with me using these. Coach Fahey has pushed these much heavier than I have and gotten incredible results with athletes. I have not personally run this exact protocol yet, but it was too interesting not to share. 2 minutes continuous marching at roughly 3 steps per second. Then immediately: 4–8 max height jumps. When jump height plateaus or drops off: Add a plate and repeat. If jumps improve again: Add another plate. Repeat for rounds 3, 4, 5… Constant tension. Short ROM. Low soreness. Very economical. You can load these brutally heavy without getting beat to pieces. I’ve also used these as conditioning intervals on machine belt squats while carrying sandbags. But the loading pin version still feels different. More foot. More ankle. More hip stabilization. More real world carryover. Best part? You can go brutally heavy safely. I personally have not pushed the limits on these yet. Coach Fahey has pushed them much harder with great results. I still think there’s another level there most people have not tapped into. Who else has messed with these?

Josh Bryant

57,857 Aufrufe • vor 5 Monaten