How to Dominate your Sport With In-Season Training There’s no question that In-Season training can help you dominate your sport! You’ll hear some coaches talk about “maintenance training” it’s DEFINITELY possible to continue to get stronger during the season. Otherwise, you risk getting hurt, staying stagnant throughout the season, and not being able to perform
Thursday, 30 August 2018 / Published in Fitness, Strength and Conditioning
HOW TO IMPROVE CORE STRENGTH & STABILITY The main role of the core is to PROTECT the spine and transfer and transfer force efficiently from your lower to the upper body. In order to generate a maximum amount of power with the lower and the upper body, your torso needs to be stable. If you want
Wednesday, 29 November 2017 / Published in Strength and Conditioning
The landmine setup is one of the most versatile training tools you can use with any athletes. Not every athlete is built to do conventional deadlift off the floor or have the mobility to perform Olympic lifts. Just by placing a barbell at the corner of a wall or a landmine attachment, you open up a WHOLE
Wednesday, 15 November 2017 / Published in Strength and Conditioning
Stability Ball Reverse Hyperextension Here’s a movement that you can add to your training to help strengthen the posterior chain, and build stronger and bigger glutes. For example, a stronger butt = stronger Deadlift = faster sprint😉. When performing this movement, you want to minimize overarching the lower back by bracing the abs and squeezing
Friday, 10 November 2017 / Published in Strength and Conditioning
The Single Leg Depth Jump is another great movement that can improve eccentric strength, reactiveness, and ability to explode on one leg. How to perform: Step off from a box, bench, or an elevated platform (start from a lower height). Instead of stepping straight down, you want to step off at a 30-45 degree angle to create
Tuesday, 07 November 2017 / Published in Strength and Conditioning, Uncategorized
We all know that speed plays a key role in sport performance. Speed is also a learned skill. Before sprinting maximally, it’s important to structure your speed warm-up so that it strategically “ramps” you up towards your training sessions. With the proper progression, it’s easy to learn and improve your sprint mechanics to run faster. Here are
Monday, 24 April 2017 / Published in Fitness, Strength and Conditioning, Uncategorized
Here’s a great total body activation movement. This movement fires your glute medius and also the entire posterior chain. Plus, most people neglect the frontal plane (lateral movement) during their workout. Try adding them into your warm-up or pair them with your squats, deadlifts, chin-ups, etc. Give it a try! Check it out below:
Friday, 07 April 2017 / Published in Friday Favorites, Strength and Conditioning
Warm-ups should be simple, effective, and efficient. It should include movements that give TONS of benefits. There’s nothing better than adding quadruped movements (fancy word for being on your hands & knees) to your warm-up to unleash your inner animal. Here are the 3 quadruped movement: 1. BIRD DOG Proper execution of the Bird Dog can improve hip
Monday, 13 March 2017 / Published in Strength and Conditioning
Sometimes all you have access to are a pair of dumbbells in the weight-room. BUT that is all you need to get the job done! Dumbbells are very versatile! They provide many variations to achieve different training goals. Specifically for improving power, here are 6 movements you can do to improve your vertical jump and
Thursday, 16 February 2017 / Published in Fitness, Strength and Conditioning, Uncategorized
When it comes to improving change of direction speed and quickness, the most under-utilized tool is the low-box. The low-box has many benefits: it can be used as a tool for low level plyometrics, it can improve balance and stability around the foot, and develop proper lateral acceleration and deceleration mechanics. Here’s a great drill