THE SPRAY SERIES

It is an online community for coaches and athletes of all ages and levels to come and find information and advice on all aspects of Speed, Strength, and Conditioning. With some of the top strength coaches from across the country contributing valuable training insight it is our desire that the Spray Series become one of the leading resources for the sharing of knowledge and ideas for the benefit of your athletes and training programs so that they may be taken to new levels.


Video of the Week: ME SQ/DL & Strongman Work

Banded Isometric Lunge Holds
Reverse Band Squats
3 Way Lunge
Zercher Rack Pulls w/SSB
Overhead Shrugs
Telephone Pole Squat/Press/Walk Up
Rope Rows w/Sled

Video of the Week: Coach 48 Highlights IV

Dynamic Hurdle Warm-up
Banded Single Leg RDLs
High Rack Power Cleans
Stone Lifting Without Stones
Swiss Bar Floor Press w/Chains
Isometric / Dynamic Push-ups
Standing Hammer Rows
Banded Tates
Fingal Fingers
Tire Flipped
Sled Dragging

Video of the Week: ME Bench with Some Sled Work

Chaos Bench with Kettlebells and Bands
Heavy DB Benching
Banded Pull-ups
Sick sled dragging combinations

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