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Too often volleyball strength & conditioning programs sit at polar opposite ends of the spectrum: No strength & conditioning OR a “Big 3” S&C program that only focuses on squat, bench, and deadlift. In either case, you’re missing the boat. Here are 3 simple additions to your lifting program...

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Missy Mitchell-McBeth

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14,361 просмотров • 2 лет назад •via X (Twitter)

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Комментарии: 3

Фото профиля Taryn Parker
Taryn Parker2 лет назад

Girl I love the information you have been pushing out!!! Invaluable!!!!

Фото профиля Missy Mitchell-McBeth
Missy Mitchell-McBeth2 лет назад

Thanks Taryn!

Фото профиля Naveen Sankar S
Naveen Sankar S1 год назад

Taking a 10-week break from resistance training? 🏋️‍♂️ No problem! A study shows strength returns quickly thanks to ‘muscle memory.’ Learn more at 💪 #FitnessScience #MuscleMemory #StrengthTraining #HealthTips #Fitness

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PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.
0:49

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

Tim Cortazzo

56,563 просмотров • 2 лет назад

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.
1:01

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.

Francis Melia

30,062 просмотров • 7 месяцев назад

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.
0:43

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

Kevin Dahlstrom

1,071,822 просмотров • 5 месяцев назад

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!
1:37

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

44,395 просмотров • 8 месяцев назад

The biggest leak in many people's postures is the rear muscles of the legs. They should be powerful, but long-seated days drain their strength and leave you without vital support. These 4 exercises will patch the leak. Do one 2x/week and watch your posture rise again: 1 - Lying Hyperextension (0:05) 3 x 8-10 This variation is a great place to start. - Lying on your stomach. - Lift both legs off the floor as high as possible without swinging. - Hold for 3 seconds at the top 2 - Bench Hyperextension (0:12) 3 x 8-10 This variation is great because you get a better stretch than on the floor. You can use the end of a couch or the corner of your bed instead of a bench. 3 - Bench Frog Hyperextension (0:18) 3 x 8-10 The Frog variation has both of your feet flat against each other. This position changes how your muscles execute the motion. Your glutes and hamstrings work more intensely. 4 - Weighted Bench Hyperextensions (0:24) 3 x 8-10 Add weight once you are comfortable enough to do full sets of the bodyweight variation. You'll get much better results. Your glutes and hamstrings will respond kindly and provide more postural support. // Keeping your Glutes and Hamstrings strong is essential to withstand the 21st century. Use the exercises above to protect your posture and quality of life.
0:30

The biggest leak in many people's postures is the rear muscles of the legs. They should be powerful, but long-seated days drain their strength and leave you without vital support. These 4 exercises will patch the leak. Do one 2x/week and watch your posture rise again: 1 - Lying Hyperextension (0:05) 3 x 8-10 This variation is a great place to start. - Lying on your stomach. - Lift both legs off the floor as high as possible without swinging. - Hold for 3 seconds at the top 2 - Bench Hyperextension (0:12) 3 x 8-10 This variation is great because you get a better stretch than on the floor. You can use the end of a couch or the corner of your bed instead of a bench. 3 - Bench Frog Hyperextension (0:18) 3 x 8-10 The Frog variation has both of your feet flat against each other. This position changes how your muscles execute the motion. Your glutes and hamstrings work more intensely. 4 - Weighted Bench Hyperextensions (0:24) 3 x 8-10 Add weight once you are comfortable enough to do full sets of the bodyweight variation. You'll get much better results. Your glutes and hamstrings will respond kindly and provide more postural support. // Keeping your Glutes and Hamstrings strong is essential to withstand the 21st century. Use the exercises above to protect your posture and quality of life.

Alex Bernier

256,639 просмотров • 2 лет назад

It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong *enough*. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.
0:24

It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong *enough*. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.

Kevin Dahlstrom

50,094 просмотров • 7 месяцев назад

How to use DeFillama to spot new trends early. 1. Go to Chains and filter based off highest 1 day or 7 day change. 2. Find the chains that have the biggest changes in TVL. Make sure the chain has a decent baseline for volume. 3. Click on the chain to see what protocol is driving inflows. Shimmer and MultiverseX stand out to me so I want to see what is driving growth. 4. Do more research and see if there are catalysts for the chain. 5. Look at the price of the token compared to recent TVL. Volume often precedes price changes. 6. Go to Fees/Revenue to find revenue info on specific projects. If you find a project with growing revenue but no price movement, that could warrant more research. 7. For new chains, you gain exposure either through holding the native token or looking for farms on app protocols. 8. Remember that the newer something is, the more risk it carries. Make sure the chain and app are legitimate before putting your money in.
0:59

How to use DeFillama to spot new trends early. 1. Go to Chains and filter based off highest 1 day or 7 day change. 2. Find the chains that have the biggest changes in TVL. Make sure the chain has a decent baseline for volume. 3. Click on the chain to see what protocol is driving inflows. Shimmer and MultiverseX stand out to me so I want to see what is driving growth. 4. Do more research and see if there are catalysts for the chain. 5. Look at the price of the token compared to recent TVL. Volume often precedes price changes. 6. Go to Fees/Revenue to find revenue info on specific projects. If you find a project with growing revenue but no price movement, that could warrant more research. 7. For new chains, you gain exposure either through holding the native token or looking for farms on app protocols. 8. Remember that the newer something is, the more risk it carries. Make sure the chain and app are legitimate before putting your money in.

Minty

32,192 просмотров • 2 лет назад

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.
1:38

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 просмотров • 8 месяцев назад

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.
0:43

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

17,301 просмотров • 3 дней назад

Rewired for Feet: Training Program This is a training clip… for My greedy feet. Not a normal stroke clip. Not a normal tease. This is psychological foot conditioning, where your body learns one very simple rule: My feet decide if you’re allowed to touch; because if My feet don’t make you hard, you don’t deserve to touch at all. You either go back in your cage or sit on your hands and feel exactly how pathetic it is to fail such a simple test. But don’t worry, you’ll get desperate enough, obedient Mhmmm, you’re only allowed to pump to My feet. I’ll tease you, deny you, laugh at you, and train your arousal until your cock starts understanding what it belongs to. Feet on screen, you stroke. Feet gone, you stop. This clip is also perfect to layer with My BYOB audio files for an even deeper conditioning session. Access to My BYOB audios is $50, with a few available in My audio store. Put My feet on the screen, layer My audio files underneath, and let the obsession sink in properly. Enjoy being conditioned to ONLY get hard for My pretty Princess feet…. Heh.
0:20

Rewired for Feet: Training Program This is a training clip… for My greedy feet. Not a normal stroke clip. Not a normal tease. This is psychological foot conditioning, where your body learns one very simple rule: My feet decide if you’re allowed to touch; because if My feet don’t make you hard, you don’t deserve to touch at all. You either go back in your cage or sit on your hands and feel exactly how pathetic it is to fail such a simple test. But don’t worry, you’ll get desperate enough, obedient Mhmmm, you’re only allowed to pump to My feet. I’ll tease you, deny you, laugh at you, and train your arousal until your cock starts understanding what it belongs to. Feet on screen, you stroke. Feet gone, you stop. This clip is also perfect to layer with My BYOB audio files for an even deeper conditioning session. Access to My BYOB audios is $50, with a few available in My audio store. Put My feet on the screen, layer My audio files underneath, and let the obsession sink in properly. Enjoy being conditioned to ONLY get hard for My pretty Princess feet…. Heh.

Brielle

35,615 просмотров • 27 дней назад

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:
2:45

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

KneeOverToesGuy

38,988 просмотров • 5 месяцев назад

Why do stronger players run slower! 🥲 🙋🏿‍♂️Hands up if you have observed athletes get stronger in the gym , vertical jump higher, broad jump further , but with little to no impact on their speed. 😖 🚩Heavy squats , and deadlifts are great for physical conditioning but often this can be at the detriment to coordination and speed development🚩 ❌To lift close to maximal weights , athletes often sacrifice form for force. ❌ 🚩They hinge using their back more than their hip extensors. 🚩 🫠They illustrate poor trunk and shin discipline. 🫠 ❌They fail to use their BUM BEFORE BACK❌ 💡Proximal to Distal Sequencing during leg drive is an effective way to use the pelvis as an engine. This encourages appropriate folding/unfolding, winding/unwinding and essentially loading and exploding in the desired DIRECTION.💡 🤨The weight room rewards slow, vertical forces. 🧐 ✅Useful for neural drive, explosive strength and often great displays of force production✅ 🧭The weight room doesn’t discriminate DIRECTION of force production. 🧭 👉🏾👈🏾👆🏾👇🏾Even when selecting exercises focused on horizontal muscles (posterior chain), we have a choice on how to express our hips. 👇🏾👆🏾👈🏾👉🏾 💡Trunk Discipline and Shin Discipline encourage appropriate orientation of your force (Horizontal Projection). Stability at the proximal ends provides a foundation for efficient and effective triple joint extension (Sequencing > Full Extension)💡 💡The weight room can encourage a more quad dominant / ground based strategy , rewarding strong trunk extension (like a back hyper) which can ultimately shift your projection vertically.💡 🔥Creat large forces , in a short time , in the right DIRECTION !🔥 🙋🏿‍♂️Question time ❓ What coaching or programming strategies can you use to encourage proper hip hinging in the gym, in order to make your athletes faster on the grass? To learn more sign up for our newsletter.
0:25

Why do stronger players run slower! 🥲 🙋🏿‍♂️Hands up if you have observed athletes get stronger in the gym , vertical jump higher, broad jump further , but with little to no impact on their speed. 😖 🚩Heavy squats , and deadlifts are great for physical conditioning but often this can be at the detriment to coordination and speed development🚩 ❌To lift close to maximal weights , athletes often sacrifice form for force. ❌ 🚩They hinge using their back more than their hip extensors. 🚩 🫠They illustrate poor trunk and shin discipline. 🫠 ❌They fail to use their BUM BEFORE BACK❌ 💡Proximal to Distal Sequencing during leg drive is an effective way to use the pelvis as an engine. This encourages appropriate folding/unfolding, winding/unwinding and essentially loading and exploding in the desired DIRECTION.💡 🤨The weight room rewards slow, vertical forces. 🧐 ✅Useful for neural drive, explosive strength and often great displays of force production✅ 🧭The weight room doesn’t discriminate DIRECTION of force production. 🧭 👉🏾👈🏾👆🏾👇🏾Even when selecting exercises focused on horizontal muscles (posterior chain), we have a choice on how to express our hips. 👇🏾👆🏾👈🏾👉🏾 💡Trunk Discipline and Shin Discipline encourage appropriate orientation of your force (Horizontal Projection). Stability at the proximal ends provides a foundation for efficient and effective triple joint extension (Sequencing > Full Extension)💡 💡The weight room can encourage a more quad dominant / ground based strategy , rewarding strong trunk extension (like a back hyper) which can ultimately shift your projection vertically.💡 🔥Creat large forces , in a short time , in the right DIRECTION !🔥 🙋🏿‍♂️Question time ❓ What coaching or programming strategies can you use to encourage proper hip hinging in the gym, in order to make your athletes faster on the grass? To learn more sign up for our newsletter.

Jonas Dodoo

346,116 просмотров • 2 лет назад

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.
0:30

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

Official Strength Debates

91,696 просмотров • 4 месяцев назад

On the 6th day of recruiting myths: Myth #6: “Colleges don’t recruit from high school programs.” It’s true. I’ve never seen a D1 coach at a high school game. Maybe 1-2 make it out to the big well known pre-season tournaments, but in most states, HS ball is in the middle of their own season. So this myth is mostly true if you’re in the D1 or bust mentality. Almost all of us start with that goal, but there are a million things that have to go just right to make that happen. There are plenty of players with enough talent to play D1 that don’t start there. I know this because I played with some amazing ones. They ended up going the JUCO route for one reason or another, killed it as All-Americans, and are now playing at a higher level. I had local JUCO coaches at our HS games all the time. I actually saw them more often in high school than I did at the club tournaments I played in. Even if you think you’re destined for D1, it’s important not to discount it. What happens if you’re injured your sophomore or junior year, or you developed a little too late for D1 programs who have filled their class? What happens if your freshman grades sunk your GPA? What if the programs that offer you don’t have enough athletic aid to make the finances work for your family? To say all recruiting happens in club is more like saying I’m only interested in one path to my goal. And… if you kill it in high school season and get some recognition it can be enough to catch the attention of D1 programs. I had a good friend that nailed it her junior year. She had not received any offers going into May, but her HS season was incredible. She made zero errors all season! Her bat was 🔥 and she ended up getting selected as the Conference Offensive Player of the Year across the state of Arizona. She posted the award on X and immediately she had a D1 coach follow her. That coach eventually came to watch her play in club and have her out for a visit. The award didn’t get her an offer and neither did the high school play directly, but it built enough credibility to get some interest. And for people outside the “recruiting bubble”, these seemingly little things can be the tipping point. She’s a freshman this year playing D1 softball. So… if you’re thinking High School sports don’t provide recruiting opportunities, you’re thinking too narrowly. The opportunity looks different, but it’s still an opportunity to increase your odds of playing at the next level. #RecruitingRules Rule #2: Build your brand. Create your own luck - High school sports provided one of the best opportunities I had to build my brand. Local media coverage. State tournaments and awards. Those are things that don’t happen often in club. The coaches might not be at the field to watch during their own season, but that doesn’t mean you can’t keep building your brand to improve your opportunities later!
0:52

On the 6th day of recruiting myths: Myth #6: “Colleges don’t recruit from high school programs.” It’s true. I’ve never seen a D1 coach at a high school game. Maybe 1-2 make it out to the big well known pre-season tournaments, but in most states, HS ball is in the middle of their own season. So this myth is mostly true if you’re in the D1 or bust mentality. Almost all of us start with that goal, but there are a million things that have to go just right to make that happen. There are plenty of players with enough talent to play D1 that don’t start there. I know this because I played with some amazing ones. They ended up going the JUCO route for one reason or another, killed it as All-Americans, and are now playing at a higher level. I had local JUCO coaches at our HS games all the time. I actually saw them more often in high school than I did at the club tournaments I played in. Even if you think you’re destined for D1, it’s important not to discount it. What happens if you’re injured your sophomore or junior year, or you developed a little too late for D1 programs who have filled their class? What happens if your freshman grades sunk your GPA? What if the programs that offer you don’t have enough athletic aid to make the finances work for your family? To say all recruiting happens in club is more like saying I’m only interested in one path to my goal. And… if you kill it in high school season and get some recognition it can be enough to catch the attention of D1 programs. I had a good friend that nailed it her junior year. She had not received any offers going into May, but her HS season was incredible. She made zero errors all season! Her bat was 🔥 and she ended up getting selected as the Conference Offensive Player of the Year across the state of Arizona. She posted the award on X and immediately she had a D1 coach follow her. That coach eventually came to watch her play in club and have her out for a visit. The award didn’t get her an offer and neither did the high school play directly, but it built enough credibility to get some interest. And for people outside the “recruiting bubble”, these seemingly little things can be the tipping point. She’s a freshman this year playing D1 softball. So… if you’re thinking High School sports don’t provide recruiting opportunities, you’re thinking too narrowly. The opportunity looks different, but it’s still an opportunity to increase your odds of playing at the next level. #RecruitingRules Rule #2: Build your brand. Create your own luck - High school sports provided one of the best opportunities I had to build my brand. Local media coverage. State tournaments and awards. Those are things that don’t happen often in club. The coaches might not be at the field to watch during their own season, but that doesn’t mean you can’t keep building your brand to improve your opportunities later!

Amelia Streuber 2025 🦫

221,878 просмотров • 8 месяцев назад

You’re probably neglecting your hamstrings. Most guys hammer their quads on leg day with squats/lunges/leg press, but forget the muscles that rounds out an elite physique: - Hamstrings - Glutes Strong hamstrings are for SO much more than just balance & secondary strength, they: - Add size and symmetry to your legs - Protect your knees and lower back - Provide a strength boost in every compound movement But I won’t sugarcoat it: building thick hamstrings takes time. Adding in the casual RDL is great, but what really makes them effective is intensity. The last rep of the last set isn’t where you phone it in, it’s where you dig DEEP. That’s when the real growth starts to happen. The top .1% of lifters don’t skip the muscles that aren’t visible in the mirror. Their physiques command respect from every angle.
0:34

You’re probably neglecting your hamstrings. Most guys hammer their quads on leg day with squats/lunges/leg press, but forget the muscles that rounds out an elite physique: - Hamstrings - Glutes Strong hamstrings are for SO much more than just balance & secondary strength, they: - Add size and symmetry to your legs - Protect your knees and lower back - Provide a strength boost in every compound movement But I won’t sugarcoat it: building thick hamstrings takes time. Adding in the casual RDL is great, but what really makes them effective is intensity. The last rep of the last set isn’t where you phone it in, it’s where you dig DEEP. That’s when the real growth starts to happen. The top .1% of lifters don’t skip the muscles that aren’t visible in the mirror. Their physiques command respect from every angle.

Coach Paul

38,591 просмотров • 1 год назад

Don’t put your head in the sand … you may be scared of it but that isn’t going to stop 🛑 it from happening- pls get educated on all the opportunities and realities of the modern ai 🤖 movement. If you aren’t using ai apps to enhance your life you’re falling behind at least professionally so pls, pls start educating yourself. Too many here want to talk about it in the abstract or debate the virtues or dangers and that beyond ok but it’s not ok to not understand the counter point which is this is profound technology and you should learn to harness it ❣️
0:38

Don’t put your head in the sand … you may be scared of it but that isn’t going to stop 🛑 it from happening- pls get educated on all the opportunities and realities of the modern ai 🤖 movement. If you aren’t using ai apps to enhance your life you’re falling behind at least professionally so pls, pls start educating yourself. Too many here want to talk about it in the abstract or debate the virtues or dangers and that beyond ok but it’s not ok to not understand the counter point which is this is profound technology and you should learn to harness it ❣️

Gary Vaynerchuk

19,980 просмотров • 1 год назад

Feminism usually gets blamed for devaluing motherhood and stay-at-home-moms. But NO ONE is more disrespectful of stay-at-home motherhood than rightwing patriarchy bros. It’s almost like they just don’t want women to be able to win. Work outside the home, and you’re a feminist shill. Stay home with your kids, and you’re a privileged non-contributing freeloader. They don’t want you to vote because you can’t be drafted in the military, but if you join the Army of your own volition, they’ll accuse you of trying to be a man and make it crystal clear you’re not welcome there either. These guys need Jesus.
0:54

Feminism usually gets blamed for devaluing motherhood and stay-at-home-moms. But NO ONE is more disrespectful of stay-at-home motherhood than rightwing patriarchy bros. It’s almost like they just don’t want women to be able to win. Work outside the home, and you’re a feminist shill. Stay home with your kids, and you’re a privileged non-contributing freeloader. They don’t want you to vote because you can’t be drafted in the military, but if you join the Army of your own volition, they’ll accuse you of trying to be a man and make it crystal clear you’re not welcome there either. These guys need Jesus.

Kaeley Triller

161,499 просмотров • 4 месяцев назад

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.
0:49

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 просмотров • 1 год назад