Our second lift of the week heading into the weekend of games always has a strength-speed emphasis where we typically perform 1-2 contrast pairings (an upper body and a lower body). This is our current pairing; Trap Bar Deadlift x32DB Jump Squat x3Bodyweight Jump Squat x3 https://www.youtube.com/watch?v=rreQhdXiRco

An overview of all of our contrast work we’ve done in the last couple years. Upper body pulling and pressing as well as both unilateral and bilateral lower body work. Most of the time we perform contrast work on Wednesday’s before our Friday/Saturday’s games as a way to move a little faster and try to … Continue reading An Overview of Our Contrast Work

Last in the line of our contrast pairings is our upper body pressing work. Just like our upper body pulling contrast work, most of our strength work is in the 3-5 rep range and most of the following power work is in the 5-8 rep range Neutral Grip Floor Press ➡️ Partner Med Ball Chest … Continue reading Contrast Work: Upper Body Pressing

"How did they get so strong? ”Your girls are so strong” "How’d they get so good at chin ups?” "What is your sets/reps scheme?" I get questions/comments along these lines pretty often, and my answer is always the same ➡️ consistency and hard work. We have a coaching staff that makes the weight room a … Continue reading How to Actually Get Stronger

One of the most overlooked benefits to med ball training is the fact that you can perform med ball work often without any issues. Sprinting, performing power work like Olympic lifts, heavy strength work or hard conditioning daily would crush the CNS and eventually lead to breakdowns physically. But med ball work❓It can probably be … Continue reading More Med Ball Benefits

If most strength coaches would agree that the Landmine Press is a more shoulder friendly variation of overhead pressing when compared to overhead pressing with a dumbbell and especially a barbell, then wouldn’t the same be true when going overhead for power work? https://www.youtube.com/watch?v=gBWAwd3yh8U

Happy Monday! Here are a few thoughts bouncing around in my head after a week of reading, podcasts, cruising social media and any other continuing ed. Enjoy! I don't know how you can improve unless you accept constructive criticism. I don't know how you can get any better. - Bill BelichickKids out here talking about … Continue reading Monday Musings

There has been some talk about sport specific training going around social media lately. For us, I’d say close to 85-90% of what I do with various sports is essentially the same. Everyone sprintsEveryone throws med balls in various planesEveryone performs loaded power workEveryone perform knee and hip dom lower body workEveryone performs some type … Continue reading Sport Specific Training?

Just like every other Sunday, we have another group of podcasts and articles to read and listen to that I have dived into. Like every other week, there was a ton of content out there both in written form and through podcasts. Enjoy! Podcasts The Movement Fix with Mike Boyle Inspiring Lives with Eric Cressey … Continue reading S&C Week in Review: 11/24

Been playing around with some ‘overspeed’ training with med balls the last couple weeks of training heading into the late season/playoffs with volleyball in hopes of “peaking” power. https://www.youtube.com/watch?v=izNNn6vUcuI