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Lineman Spotlight: Z press, push press, sumo DL, reverse lunge, SA bear catch, front squat Strength on a SL, strength OH, hips to hands violence. strength & mobility from a wide foot position, & heavy front rack work. A few of many key items that stay in our lineman training

Nick DiMarco

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56,919 Aufrufe • vor 1 Jahr •via X (Twitter)

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Volleyball Pre-Season Training Day 1 - Force Emphasis ▫️Power Clean ▫️Load Velocity Profiling (8-32% BW) ▫️Push Jerks ▫️Chin-ups ▫️RDLs ▫️Seated Calf Raise ▫️SL Squat ▫️Adductor PB Squeeze Focusing on a block of strength work before we get into our in-season training.

Volleyball Pre-Season Training Day 1 - Force Emphasis ▫️Power Clean ▫️Load Velocity Profiling (8-32% BW) ▫️Push Jerks ▫️Chin-ups ▫️RDLs ▫️Seated Calf Raise ▫️SL Squat ▫️Adductor PB Squeeze Focusing on a block of strength work before we get into our in-season training.

Keith Ferrara

11,438 Aufrufe • vor 2 Jahren

I always like seeing video’s of fighters strength & conditioning training. One of those things that plays a key role in a fighters career. We see different approaches when it comes to it and here is Khamzat Chimaev working on speed & power! 🔥 🎥: zelim_khan_coach | Khamzat Chimaev

I always like seeing video’s of fighters strength & conditioning training. One of those things that plays a key role in a fighters career. We see different approaches when it comes to it and here is Khamzat Chimaev working on speed & power! 🔥 🎥: zelim_khan_coach | Khamzat Chimaev

JG

87,841 Aufrufe • vor 1 Jahr

I hit 315x7 in the gym without benching for 6+ months prior A couple years ago I moved out of barbell training and into calisthenics. Have some kettlebells at the house too. 99% of my training is done this way. I get in the gym a few times a year. -Started doing more endurance sports + had a baby... training from home fits Been able to keep moving 3 wheels on bench mainly due to this exercise here Weighted Push Ups Do with the handles to save on wrists and it will mimic a D-bell press. (80-100lbs in the pack here) Another take a way... years and years of strength work transitioned very well into doing more body weight and even into endurance. Strength is never a weakness!

I hit 315x7 in the gym without benching for 6+ months prior A couple years ago I moved out of barbell training and into calisthenics. Have some kettlebells at the house too. 99% of my training is done this way. I get in the gym a few times a year. -Started doing more endurance sports + had a baby... training from home fits Been able to keep moving 3 wheels on bench mainly due to this exercise here Weighted Push Ups Do with the handles to save on wrists and it will mimic a D-bell press. (80-100lbs in the pack here) Another take a way... years and years of strength work transitioned very well into doing more body weight and even into endurance. Strength is never a weakness!

Zach Homol

246,274 Aufrufe • vor 7 Monaten

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

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Join Adelle for a sneak peak of week 4 from our new hip prehab follow-along content! This format will provide cues, education & real-time feedback in parallel to in-person physical therapy & strength training. Try it free for 7 days on the Prehab app:

Join Adelle for a sneak peak of week 4 from our new hip prehab follow-along content! This format will provide cues, education & real-time feedback in parallel to in-person physical therapy & strength training. Try it free for 7 days on the Prehab app:

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D-Line Press to Scoop Drill - The press to scoop drill is designed for defensive linemen to handle situations where they encounter a double team combo or a zone block. - When positioned on the backside of a play, the player must work to press the scoop as flat as possible against the line of scrimmage. - It is critical to get hands on the offensive player to prevent them from getting a free release to the second level of the defense. - Players are coached to keep their inside arm long, strong, and fully locked out while adjusting their position during the play. - To maintain power and leverage, the defensive lineman should work to get their inside leg up, utilizing a same hand and same foot technique. - If two blockers remain on the defensive lineman, another defender is free; once one blocker leaves, the lineman must be prepared to come off the block and make the play. Vontrell King-Williams, D-Line Coach, Auburn Coach V. King-Williams #glazierclinics

D-Line Press to Scoop Drill - The press to scoop drill is designed for defensive linemen to handle situations where they encounter a double team combo or a zone block. - When positioned on the backside of a play, the player must work to press the scoop as flat as possible against the line of scrimmage. - It is critical to get hands on the offensive player to prevent them from getting a free release to the second level of the defense. - Players are coached to keep their inside arm long, strong, and fully locked out while adjusting their position during the play. - To maintain power and leverage, the defensive lineman should work to get their inside leg up, utilizing a same hand and same foot technique. - If two blockers remain on the defensive lineman, another defender is free; once one blocker leaves, the lineman must be prepared to come off the block and make the play. Vontrell King-Williams, D-Line Coach, Auburn Coach V. King-Williams #glazierclinics

Glazier Clinics

11,376 Aufrufe • vor 2 Monaten

Canada should be the wealthiest, most self-reliant country on earth. Liberals like Mark Carney & Gregor Robertson want to keep our resources in the ground, keeping us poor, weak and vulnerable. Conservatives will stand up to Trump from a position of strength.

Canada should be the wealthiest, most self-reliant country on earth. Liberals like Mark Carney & Gregor Robertson want to keep our resources in the ground, keeping us poor, weak and vulnerable. Conservatives will stand up to Trump from a position of strength.

Ellis Ross

228,920 Aufrufe • vor 1 Jahr

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

19,985 Aufrufe • vor 6 Monaten

Hip rotation is one of the primary drivers of velocity during the throw. Both speed and timing of rotation matter. The goal is to have the hips rotate out in front of the torso. Ideally, you want rotation to begin quickly after the front foot strikes the ground. The speed of rotation is also critical. I strive for all QBs that I work with to be 800+ deg/sec with hip rotation speed. One key thing is to not mistake “sliding” for rotating. Many will push and slide their hips forward as opposed to rotating against a stable lead leg.

Hip rotation is one of the primary drivers of velocity during the throw. Both speed and timing of rotation matter. The goal is to have the hips rotate out in front of the torso. Ideally, you want rotation to begin quickly after the front foot strikes the ground. The speed of rotation is also critical. I strive for all QBs that I work with to be 800+ deg/sec with hip rotation speed. One key thing is to not mistake “sliding” for rotating. Many will push and slide their hips forward as opposed to rotating against a stable lead leg.

Joe Mohr

12,648 Aufrufe • vor 3 Monaten

This is the best time in the history of the world to be a home gym owner. There is more innovation at every price point than I've ever seen. I recently visited the biggest home gym trade show in the world called HomeGymCon and these were some of my favorites: 1. Push N' Pull Jammer Arms - They adjust from press, to rows with modulating strength curves, auto lift offs, and are super compact. 2. The Mythic Zero Gap Weight Bench - Clever engineering removes the adjustable bench gap automatically. 3. Bulletproof VBS - Compact belt squat that goes on a squat rack upright and has a linear bearing guide rod for attachment. 4. Ironmaster Super Duper Bench (my name) - Fixed one of the biggest complaints of one of the best home gym weight benches ever made. 5. Dialed Motion Multi-Fly - Cable-driven squat rack attachment that converts from a multi-fly for lateral raises and standing flys to a pec-dec, multi-hip, and wrist rotations. If you're sitting on the fence about starting a home gym, now is the time.

This is the best time in the history of the world to be a home gym owner. There is more innovation at every price point than I've ever seen. I recently visited the biggest home gym trade show in the world called HomeGymCon and these were some of my favorites: 1. Push N' Pull Jammer Arms - They adjust from press, to rows with modulating strength curves, auto lift offs, and are super compact. 2. The Mythic Zero Gap Weight Bench - Clever engineering removes the adjustable bench gap automatically. 3. Bulletproof VBS - Compact belt squat that goes on a squat rack upright and has a linear bearing guide rod for attachment. 4. Ironmaster Super Duper Bench (my name) - Fixed one of the biggest complaints of one of the best home gym weight benches ever made. 5. Dialed Motion Multi-Fly - Cable-driven squat rack attachment that converts from a multi-fly for lateral raises and standing flys to a pec-dec, multi-hip, and wrist rotations. If you're sitting on the fence about starting a home gym, now is the time.

Cooper Mitchell - HomeGymGuy

23,656 Aufrufe • vor 22 Tagen

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!

Dr. Rhonda Patrick

223,012 Aufrufe • vor 1 Jahr

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Dr. Rhonda Patrick

87,001 Aufrufe • vor 4 Monaten

Isometric Plate Hold A beautiful primal core finisher for any forearm, back or full body training day - fantastic for posture and real world strength - Torches the entire anterior chain — deep core brace (transverse abdominis, rectus, obliques) fights the forward pull to keep your spine neutral - Forges iron grip & forearm endurance from crushing those wide edges of the plate with the open handed grip Simply hold a plate out in front of yourself, taking some of the weight on your quads Hold heavy, breathe deep, stand up tall and constantly rebrace to keep tension Start lighter, hold for as long as you can, and work your way up. As I said, it helps to have a friend stack plates onto you but getting it up from the ground is part of the strength building too. Wearing full cotton outfit from Sol Dept.

Isometric Plate Hold A beautiful primal core finisher for any forearm, back or full body training day - fantastic for posture and real world strength - Torches the entire anterior chain — deep core brace (transverse abdominis, rectus, obliques) fights the forward pull to keep your spine neutral - Forges iron grip & forearm endurance from crushing those wide edges of the plate with the open handed grip Simply hold a plate out in front of yourself, taking some of the weight on your quads Hold heavy, breathe deep, stand up tall and constantly rebrace to keep tension Start lighter, hold for as long as you can, and work your way up. As I said, it helps to have a friend stack plates onto you but getting it up from the ground is part of the strength building too. Wearing full cotton outfit from Sol Dept.

⚡️🌞 Sol Brah 🌞🐬

13,576 Aufrufe • vor 7 Monaten

Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.

Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.

StrengthCoachNetwork

40,361 Aufrufe • vor 9 Monaten

Texas Edge Coach LaAllan Clark - Pass Rush Games Philosophy/Design/Coaching Points & 3 Man Games Philosophy - Change from 1v1 pass rush - Keep the OL off balance - Helps improve 1v1 pass rush moves - Attack a weak offensive lineman Design - Attack offensive protection - Force a zone team to go man (Delay Stunts) - Force a man team to go zone (Quick Games) - Take advantage of a weak player - Setup speed moves - Confuse & disorganize the OL Coaching Points - Speed/Get Off - Pad level - Aiming point - Interior DL flash hands - Games = Feet across the LOS - End = Rush/Crush/Squeeze - Pick = Press Hip 3 Man Games - Enter (Run to the RB) - Hook (Run to the strength call)

Texas Edge Coach LaAllan Clark - Pass Rush Games Philosophy/Design/Coaching Points & 3 Man Games Philosophy - Change from 1v1 pass rush - Keep the OL off balance - Helps improve 1v1 pass rush moves - Attack a weak offensive lineman Design - Attack offensive protection - Force a zone team to go man (Delay Stunts) - Force a man team to go zone (Quick Games) - Take advantage of a weak player - Setup speed moves - Confuse & disorganize the OL Coaching Points - Speed/Get Off - Pad level - Aiming point - Interior DL flash hands - Games = Feet across the LOS - End = Rush/Crush/Squeeze - Pick = Press Hip 3 Man Games - Enter (Run to the RB) - Hook (Run to the strength call)

James Light

15,644 Aufrufe • vor 6 Monaten

6 Non-Negotiable Weight Room Lifts for Pitchers 💪🔥⁠ ⁠ 1. Reverse Lunge⁠ 2. Sled Push/Drag⁠ 3. Single-Leg DB RDL⁠ 4. Nordic ISO⁠ 5. Reverse Crunch⁠ 6. Trunk Rotation⁠ ⁠ More on each below ⬇️⁠ ⁠ 1. Reverse Lunge⁠ ⁠ The safety bar reverse lunge builds strength in the split squat position you land in when you throw. Teaching your body to be strong there makes everything else easier.⁠ ⁠ Target 1.5-1.8x bodyweight for the best carryover to the mound.⁠ ⁠ 2. Sled Push/Drag⁠ ⁠ Three variations in one: push, side drag, and reverse drag. Minimal spinal compression while still training the force output qualities pitchers need across all three planes of movement.⁠ ⁠ 3. Single Leg DB RDL⁠ ⁠ Targets the posterior chain with an emphasis on the lead leg block. High-velo guys stop momentum fast, then drive through length. This movement builds the hamstring and glute strength to do exactly that.⁠ ⁠ 4. Nordic ISO⁠ ⁠ One of the harder exercises on this list. This exercise trains the posterior chain directly, teaching the hamstrings how to isometrically contract before landing.⁠ ⁠ 5. Reverse Crunch⁠ ⁠ The abs resist spinal extension as you move down the mound. This exercise teaches your trunk to delay rotation until the last second.⁠ ⁠ 6. Trunk Rotation⁠ ⁠ Isolates the trunk and trains force output from a powerful landing position. Keep arms fully extended so the trunk does the work. Going too light kills the feedback.

6 Non-Negotiable Weight Room Lifts for Pitchers 💪🔥⁠ ⁠ 1. Reverse Lunge⁠ 2. Sled Push/Drag⁠ 3. Single-Leg DB RDL⁠ 4. Nordic ISO⁠ 5. Reverse Crunch⁠ 6. Trunk Rotation⁠ ⁠ More on each below ⬇️⁠ ⁠ 1. Reverse Lunge⁠ ⁠ The safety bar reverse lunge builds strength in the split squat position you land in when you throw. Teaching your body to be strong there makes everything else easier.⁠ ⁠ Target 1.5-1.8x bodyweight for the best carryover to the mound.⁠ ⁠ 2. Sled Push/Drag⁠ ⁠ Three variations in one: push, side drag, and reverse drag. Minimal spinal compression while still training the force output qualities pitchers need across all three planes of movement.⁠ ⁠ 3. Single Leg DB RDL⁠ ⁠ Targets the posterior chain with an emphasis on the lead leg block. High-velo guys stop momentum fast, then drive through length. This movement builds the hamstring and glute strength to do exactly that.⁠ ⁠ 4. Nordic ISO⁠ ⁠ One of the harder exercises on this list. This exercise trains the posterior chain directly, teaching the hamstrings how to isometrically contract before landing.⁠ ⁠ 5. Reverse Crunch⁠ ⁠ The abs resist spinal extension as you move down the mound. This exercise teaches your trunk to delay rotation until the last second.⁠ ⁠ 6. Trunk Rotation⁠ ⁠ Isolates the trunk and trains force output from a powerful landing position. Keep arms fully extended so the trunk does the work. Going too light kills the feedback.

Tread Athletics

80,822 Aufrufe • vor 1 Monat

Switching to throne-like Western toilets is one of the biggest lifestyle mistakes of modern times. Human anatomy was designed for squatting. In a natural squat position, the rectum aligns properly, allowing effortless elimination. On a seated toilet, the body has to strain. It leads to constipation, hemorrhoids, pelvic floor dysfunction and long-term digestive issues. But that’s not all. We lost the ability to squat! In rural India, squatting was once an everyday posture. People rested, chatted, even had their chai in a relaxed squat. Today? We go to the gym to “learn” how to squat again. It’s marketed as a premium fitness movement for mobility, strength, and longevity. We abandoned a daily habit that kept our bodies aligned only to repackage it as exercise. Seems to me that modernity is just another word for amnesia!

Switching to throne-like Western toilets is one of the biggest lifestyle mistakes of modern times. Human anatomy was designed for squatting. In a natural squat position, the rectum aligns properly, allowing effortless elimination. On a seated toilet, the body has to strain. It leads to constipation, hemorrhoids, pelvic floor dysfunction and long-term digestive issues. But that’s not all. We lost the ability to squat! In rural India, squatting was once an everyday posture. People rested, chatted, even had their chai in a relaxed squat. Today? We go to the gym to “learn” how to squat again. It’s marketed as a premium fitness movement for mobility, strength, and longevity. We abandoned a daily habit that kept our bodies aligned only to repackage it as exercise. Seems to me that modernity is just another word for amnesia!

Sahana Singh

50,631 Aufrufe • vor 6 Monaten

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.

Keith Ferrara

39,373 Aufrufe • vor 3 Jahren

Had TONS of coaches reach out via DM, text, and WhatsApp about the video from yesterday saying 1RM on split squat makes sense. Some even sent me videos. Here is one of them from John Waters John Waters Look at the beauty in this movement. In the interest of educating coaches on movements: 1.) yes there is a "bounce" here but it is no more bounce than you see when someone lifts a light weight on bench press. 2.) moving the back leg forward when standing up enforces the front leg does the work (not the back leg like those bad videos online) 3.) return on investment here = increased unilateral force production which is what happens in sports 4.) do bilateral, split, and unilateral training with your athletes to get the benefit of lifting various loads and having various levels of stability Do you have a great video of split squat or reverse lunge? If so - send it so we can share and highlight!

Had TONS of coaches reach out via DM, text, and WhatsApp about the video from yesterday saying 1RM on split squat makes sense. Some even sent me videos. Here is one of them from John Waters John Waters Look at the beauty in this movement. In the interest of educating coaches on movements: 1.) yes there is a "bounce" here but it is no more bounce than you see when someone lifts a light weight on bench press. 2.) moving the back leg forward when standing up enforces the front leg does the work (not the back leg like those bad videos online) 3.) return on investment here = increased unilateral force production which is what happens in sports 4.) do bilateral, split, and unilateral training with your athletes to get the benefit of lifting various loads and having various levels of stability Do you have a great video of split squat or reverse lunge? If so - send it so we can share and highlight!

StrengthCoachNetwork

44,409 Aufrufe • vor 9 Monaten