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

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Gerry DeFilippo

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50,294 Aufrufe • vor 3 Monaten •via X (Twitter)

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

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

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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull
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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull

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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull
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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull

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

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

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10 essential hamstring exercises to have in your program! 1. Foam roller SL iso holds 2. Partner Nordic curls 3. Kickstand, rack position goodmorning 4. SL physio ball hamstring curl 5. SL curl switches 6. Barbell drop catches 7. SL Nordic iso holds 8. Split stance RDL 9. Physio ball deadbug 10. Prone reactive med ball curl
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10 essential hamstring exercises to have in your program! 1. Foam roller SL iso holds 2. Partner Nordic curls 3. Kickstand, rack position goodmorning 4. SL physio ball hamstring curl 5. SL curl switches 6. Barbell drop catches 7. SL Nordic iso holds 8. Split stance RDL 9. Physio ball deadbug 10. Prone reactive med ball curl

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

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The adductors Pivotal, often undertrained Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull 🔥 Enjoy

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9 things athletes should have in their weekly training! 1. Unilateral lower body lifts 2. Unilateral upper body lifts 3. Resisted sled sprints 4. Rhythmic AND intense ankle routines 5. Competition sprints 6. Unilateral jumps/plyometrics 7. Multi-planar sprints 8. Varied med ball throws 9. Power/dynamic driven lifts

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🔥 Upper back death… 15 exercises to light UP your cuff, lower trap/rhomboids! 1. Prone mini band Y raise 2. Hurdle unilateral alternating Y-T 3. Prone band W pull w/ mini band 4. Hurdle bilateral alternating I-T 5. Hurdle Blackburn 6. Prone Cuban press 7. Prone Y to external rotation 8. Mini band, Band Y pull 9. Band snatch grip Y press 10. Prone “batwing,” ER w/ mini band 11. Standard prone ER w/ mini band 12. Bilateral mini band bottoms up KB press 13. Prone “batwing,” T raise 14. Standard band Y pull 15. “Batwing,” face pull apart

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

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9 core variations for athletes that are more effective than “crunches.” 1. Chaos split stance pallof stirs 2. Heavy off-set sled push 3. Staggered med ball catch/decels 4. Partner pallof iso pull 5. Core pin ball 6. Heavy sled pallof pull 7. Med ball tug of war 8. Physio ball Copenhagen plank 9. Chaos pallof punches

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

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

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🤔 What’s the best way to train my adductors? I was just asked this & it reminded me of this video I made Here you go: Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull
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🤔 What’s the best way to train my adductors? I was just asked this & it reminded me of this video I made Here you go: Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull

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241,685 Aufrufe • vor 2 Jahren

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

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110,850 Aufrufe • vor 1 Jahr

THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump
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THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump

Gerry DeFilippo

44,366 Aufrufe • vor 2 Monaten