A couple of year’s ago, I put up a post here called, How to Turn the Glute Ham into the Modern Day Torture Rack.
In that post I combine the Glute Ham Raise with other forms of training in order to bring about some very challenging and fun movements.
Guest Post by Mike Fitch of GlobalBodyWeightTraining.com
I already know what you’re thinking, not another ab article, how many times can we repackage the same old crap?
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A guest post by Joe Meglio
One of the biggest problems I see in high school, college, and professional baseball players is their off season training program. Too often I see these athletes performing the WRONG exercises. Some athletes focus on the “beach muscles” that don’t have any positive effect on performance. Others will only train their “core” and do rotator cuff work. While it is important to train the core and rotator cuff, by no means should they be the meat and potatoes of your program.
Instead of focusing on these exercises that don’t have any positive effect on athletic performance, baseball players should perform compound lifts. These lifts give you the best bang for your buck and help you optimize performance. Once the baseball season approaches, baseball players should start to include more jumps, medicine ball throws and sprints.
Below is a list of my top 10 lifts for baseball players in the off season.
As we transition from the foundation (strength / hypertrophy) block of their strength training, the MMA fighters move into their explosive phase. In the previous video we were allowing them to get acclimated to absorbing the impact from jump training, drilling proper landing mechanics and preparing them for the full execution of more complex plyometric exercises.
As proficiency their increased, you will now see much more complex exercises. And the end of the phase, even depth jumps are performed after a strength movement, i.e. complex training promoting post-activation potentiation.
* SPECIAL NOTE – explosive training should be done early in the workout and after a very thorough and complete warm-up.
Exercise 1: Sandbag Zercher Squats
Loading anterior (with additional chains) to promote proper squat mechanics, overload the spinal erectors and force powerful torso bracing
Exercise 2: Depth Jump into Deep Squat Landing
Promotes explosive lower body power, reactiveness, deceleration and proper landing mechanics.
Exercise 3: Band Sprints
Promotes stride frequency, arm swing and leg drive
Exercise 1: Sandbag Zercher Squats
Loading anterior (with additional chains) to promote proper squat mechanics, overload the spinal erectors and force powerful torso bracing
Exercise 2: Depth Jump into Split Squat Landing
Promotes explosive lower body power, reactiveness, deceleration, balance, kinesthetic awareness and ankle/knee/hip stability and proper landing mechanics.
Exercise 3: Band Sprints
Promotes stride frequency, arm swing and leg drive
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In this new article I am going to discuss something that is of great importance.
But first, something really cool.
This movement is awesome for:
We cycle in this variation once in a while after the lifter / athlete demonstrates proficiency with horizontal and vertical pressing AND horizontal and vertical pulling (*Remember, we must create a balance in the volume of movements).
As the lifter goes through the range of motion of the press there is a torque across their torso that is very significant and this must be stabilized. Once stabilized and braced and with the shoulder retracted and packed back, the lifter will begin their set.
In the video you’ll hear me instruct John (the second athlete in the video) to switch hands on the press. During his set I am always observing, instructing and providing lifting cues for form. I saw his rep was slow and he was losing stability. Once I see this, I must immediately jump in and instruct him to switch hands or end the set if he has already lifted with both arms.
This is the key.
NO GRINDING REPS. There is no need. In a fatigued set where the reps are grinded out, that is when injuries occur. Also, if every set is taken to this “failure”, overtraining is much more likely. We want to see quality reps and complete focus by the athlete. They must be “in” the set the entire time. As my good friend Rob Pilger says, “Fatigue makes cowards of men” and fatigue also puts the athlete into a compromising position. Do you let them grind the rep out in a bad movement pattern, or do you cut the set and get another rep on the next workout?
My 20 years in the trenches advice? Cut the set.
Coaching Cues:
Coaching Cues:
* Key Note: A neutral grip is preferred for athletes as this is the most advantageous and safest position.
You have to see this testimonial for AMPED Warm-up. It is from Nicolas Amp (yeah I love his last name!) and it is awesome. Not only does he provide great feedback, he also sent me a picture of him watching AMPED in his car during a traffic jam! Check it out!
“As a strength coach, it is my responsibility to make sure my athletes get the best from their workout and do not get injured. Every training programs, no matter how good they are, can not be performed well without a proper and well-designed warm up protocol. This is where AMPED comes in action! Everything you need to know about warming up is explained. Self-myofascial release methods, mobility training and activation… everythig is in here. I’ve been particulary interested in mobility training and what I’ve found in AMPED totally answered my questions. Thanks to AMPED, I’m confident I’m going to bring my athletes to the next level. If you are a serious strength coach, you have to get AMPED!” — Nicolas AMP
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