Typically done by Track and Field athletes, Power Speed drills are low intensive plyometric exercises that I use in the programming of all athletes. Unfortunately, most athletes and coaches just blow through these drills and pay no attention to form or WHY they are being placed in the program. When used properly, these drills are highly… Read more »
Roll-out with Isometric Hold The traditional barbell roll-out is a great anti-extension exercise for the abdominal/lumbar region. This exercise can also be done with your elbows on a yoga ball or using an ab wheel. You should only perform this exercise if you have been taught how to create proper abdominal stiffness under tension. If you… Read more »
Iso-Dynamic Seated Row A big, strong back is essential for athletes, powerlifters and those lifting for aesthetics. The problem is, everyone gets caught up doing the same exercises for the same number of reps. Introduce some novelty. This is an iso-dynamic countdown row. Start with a 6 second hold then perform 6 reps, then hold for… Read more »
Today was our second upper body session of the week. The exercises and sets/reps vary depending on where we are in the block and what I’m trying to accomplish with a specific person. As you can tell we are trying to bring up his bench/back. PVC pipe thoracic/lumbar region Medball upper body warm up – 10lb… Read more »
Trap 3 Raise Underutilized movement for trap development and overall shoulder health – prone trap 3 raise. Retract, raise 120 degrees, lower and then protract. 1-2 sets of 10-15 reps is sufficient when adding this into your program. Remember, there are other trap exercises besides shrugs that can and should be used. Shrugs only address… Read more »
Want to be fast? Then you need to train in a fast environment. We have been working with this athlete for the last 7 months on improving sprint mechanics and increasing her ability ability to produce force. Watch out WNY, she is no joke!! For more information on Buffalo’s premier Sports Performance Facility, please refer to… Read more »
Clarence Softball/Volleyball athlete, Gretchen Weiss, dominating a seated box jump. Not to mention, she’s only 15 years old! Of course she’s a great athlete but there is something to be said for spending time actually coaching and developing a young athlete to perform movements properly. While she does lift (and she’s very strong too), the… Read more »
Pretty good hops on the big O-Linemen!! After a speed day too.
New Exercise to try: Wide stance, push up to elbow touch. Wide stance for greater stability, push away from ground, no scapular winging. Slow and controlled. Great for part of your warmup. [youtube=http://www.youtube.com/watch?v=pWiJJFQ6p8w&feature=youtu.be]
Kettlebell Mix Curl, The kettlebell is used mainly because it increases the lever arm both in the initial hammer curl and even more so during the eccentric portion of the lift. The lift should be done with total control. Concentric Sled Pull Throughs, great work for glutes, hams, low back, hips.