If you want to get stronger, faster, and more powerful past the “newbie gains”, you need to get smart about correcting your weaknesses. - - If you follow the traditional “westside conjugate” training template , you know that you’re maxing out almost every week, using a variety of exercises, speciality bars, bands, chains ect to avoid accommodation. - - This weeks movement was a reverse band, football bar press off pins. The aim of this movement was to target and significantly overload the tissues (mainly the triceps) responsible for “locking out” or finishing the movement once the bar reaches mid-ROM. This is where I am personally the weakest. (butt came off a little but it’s max effort work so we’ll let it slide in the name of overload 😤) Reverse bands allow the athlete to significantly deload the bottom ROM (right above the chest), as the bands are maximally stretched). As the athlete accelerates the bar, the bands deload and provide progressively less and less assistance. For example, this was a 280lbs press (70lbs bar) at mid range (where the bands no longer assist/ where I am the weakest ), and only 200 out of the bottom (where I am the strongest/where the bands assist the most). Reverse bands are similar to exercises like partial ROM rack pulls and pin presses, but you get the added benefit of training the full range of motion. This allows athletes and lifters to deload or emphasize certain tissues and structures, without fear of totally detraining any part of the movement. - - this speciality bar allows us to further overload and train the elbow extensors in a mechanically disadvantageous position. Most athletes should be able to neutral grip press at least 80% of their traditional bench press, although this is rarely the case. For athletes experiencing shoulder pain with the traditional press, this strength deficit could be the culprit. Training the press like this helps athletes to emphasize these often dormant tissues, leading to
Vertical force complex training with @franco_piasco . Practically threw the 15lbs medicin ball through the damn roof 👀 Contrast training methods allow athletes to enter into a state of “optimal readiness” for strength, power, and speed performance improvements. We typical split up our workouts into two halfs: (especially in season) nervous system based, and structure (muscles tendons ect) based—this is an example of nervous system oriented training - - It’s important for athletes to understand the order and sequencing of exercise selection to maximize training adaptation. It’s not about what you do, but HOW you do it that determines your results. Often times, athletes are in a hurry or rush to get out of the gym, and tend to throw together exercises in an order they deem most time efficient. Sometimes that can be a mistake, especially if your goals go far beyond losing a few pounds or improving general health. - - For example, here Franco is using the push press (force dominant) to potentiate or maximize force production during his throws. On the other hand, these could be performed in an ascending fashion, (throws first) to maximize push press performance. Using the force-velocity profile of exercises as a means of sequencing can also be used to train for specific improvements in certain biomotor abilities. For example, a strong athlete with a velocity deficit (strong but not very fast), might perform an entire workout in a descending fashion, where as a fast but weak athlete may perform this same complex in a ascending fashion. In this way , the nervous system gets ramped up to perform as optimally as possible for the training objective. - - Contrast/complex training methods are an advanced strength training tool that should be progressed and implemented wisely. Medicin balls (no eccentric), and contrasting loads (for the same exercise) work very effectively, and serve as a great introduction to this type of training.
There are two kinds of people. Those who use the slant board to allow athletes with ankle mobility restrictions to hit depth, and those that use the slant board to emphasize anterior chain musculature/tissues (patella, quads ect). Let’s get one thing straight. Both are acceptable uses. While I do believe that this can be a crutch if underlying mobility restrictions are not fixed, it does serve its purpose. - - Here @the.nathanowens mainly used the slant board to emphasize the knees forward/positive shine angle position that we often see in sports during running, jumping, cutting ect. Generally most athletes will need a higher ratio of posterior chain work, but this does not mean the quads should be neglected. Remember, if you don’t train it you lose it. If you want to avoid knee pain and potential ACL injuries, don’t be afraid to train ranges that many of the so called “experts” have deemed dangerous. The nervous system only knows strength and stability in the ROM it’s been trained.
Started the video a little late, but an 8 rep PR for @emcount on the seal row 👀 couldn’t even do half of this not long when she first started. Weights are steadily climbing, even in season! - - Even if you’re a sprinter, working your upper body is an absolute must. The upper back and synergist pulling muscles groups are are vital for being able to maintain upright running posture and to prevent excess and unwanted motion of the upper body—all of which can leak large amounts of force out of the kinetic chain, ultimately making you SLOWER. - - I love to use the seal row as our main horizontal pulling variation because it allows us to deload the low back, which already gets hit heavily during most of our compound movements like squats and deads. Remember, you want to create enough fatigue to impose adaptation/ super-compensation in the target musculature, without digging yourself into a hole by over-fatiguing other structures. This is especially true in season. In addition, the seal row forces athletes to lock in solid pulling mechanics because you cannot use momentum to complete the lift.
When you get to a certain strength level, It becomes necessary and absolutely vital (to your long term athletic performance and orthopedic health) to load certain muscle groups and tissues with a variety of movements. This is not exercise variation simply for the sake of variation—this should be planned, intentional, progressable/ scalable. At my best, I’ve romaine deadlifted 350 for 8 with relatively strict form. With the training program I’m currently on (hitting singles and doubles in the 90% + range regularly), finding exercises that allow me to challenge familiar movement patterns, by keep relative intensity High is key. The Split stance RDL is just as taxing from a muscular standpoint, but less demanding on the joints and central nervous system. This is because you obviously can’t use as much weight with a split stance as you could with a traditional. This allows me to recover better, so I can spend my energy where It counts the most. I still do normal RDL’s, these just get cycled in for built-in deloading—a “deload” without really deloading. I normally cycle accessory exercises in a three week wave, coming back to each exercise AJ attempting Rep, weight, or quality PR’s. As a general rule of thumb, less experienced lifters and athletes need less variety ( just do basics), while more advanced lifters will need to use s variety of special exercises to make progress and avoid accommodation to training.
Peanut butter and jelly sandwiches, breakfast cereals, bagels, chick-fil -a ...you know, most of the stuff you probably eat for breakfast and lunch everyday that’s void of all nutrition? Yea those aren’t going to cut It. Some athletes can get away with it for a while, but why put in 100% in the gym and on the field, only to get a partial return on your investment? Most athletes are leaving a lot of “gains” and untapped potential on the table by ignoring this