If you are anything like me you use the anti-rotation, both presses and holds, a lot in your training programs.
Like anything else, I have a set progression that I use with the movement so that I can systematically progress both athletes and adult clients throughout their training.
Here is a simple progression that we are currently using;
- Tall Kneeling
- 1/2 Kneeling
- Split Stance
You can see the entire progression here
- Beyond that, we have a various handful of different variations that we will throw in once we have reached this point. Variations like;
- Single Leg
You can see those here;
As you can see, that’s 8 different exercises that we can use in our anti-rotation arsenal. Ideally we will spend 3 weeks progressing through each progression which would give us 24 weeks of training for one of our clients, but 24 weeks of training that gets progressively more difficult but in a safe manner.
If you are curious as to what all our progressions look like, from med ball work, plyometric work, core work and strength training, take a look at my Coaches Guide to Progressions and Regression, so that you can have a ton of plug and go progressions for the athletes and adult clients that you work with.
You can grab a copy of that HERE!