This variation of lateral med ball slams is all about stability. There are many different factors here that are at play within this rather simple looking exercise. Stability is all about the isometrics. This dynamic lateral mb slam isometrically loads the trunk/spine extensors and lateral flexors. Also, pay attention to the alignment of the feet. The use of a low split-stance causes the adductors to stay active, therefore stabilizing the SI Joint. We are also set up in an “unsupported” stance. This means that the knee is off the ground. By doing this unsupported, we are able to overload the challenge at the toe, foot, ankle, and knee joints. All in all, the whole body is being isometrically stabilized throughout this movement. Try it out and let us know what you think!
Coaching Videos – Exercise.com
Speed-Strength Box Squat
Box Squat; X1X Tempo; Transformer Bar (Back Squat Low Position); Double Strong Bands; 3 Chains; 1.0m/s
10×2 (Complex with depth Jumps)
THIS IS a way to PEAK POWER on a Conjugate Phase. Note Power is all about the dynamic eccentric hold AND concentric power where you can accelerate through the end ROM. This setup allows for both – at very high levels.
WAY MORE effective than Olympic Lifts
CB Speed High Box Squat (31X) – Bands
Ascending/Descending Phase
1.
MAX EFFORT. Supine Hip Bridge – HEAVY (note he gets to 6 Strong bands)
2.
SPEED STRENGTH. Kirocore Flexline Explosive Stepups
3.
LOADED POWER. Proteus Rotations
4.
UNLOADED POWER. Band Assisted Depth Jumps
After 4 rounds of this 4-set complex, we hit Posterior Chain complex:
1.
Glute Ham Raise
2.
PB SL Russian Hamstring
During this peak power phase, it’s always good to map it with Max Effort Sprinting. Note the timed sprints – 2pt start and Base-Stealing Starts. The 10-20yd split tracking being the most ideal.
Also note the BIOMETRICS are the key in the weight room. Hence the data we get from a power and symmetry standpoint on the Proteus and Flexline is crucial. These biometrics are important to track the Post-Activation Potentiation affect, the Power symmetry, and PEAKING power based on previous phases.
Pool Deceleration Work
The art and success of changing directions efficiently in any sport is significantly dependent on the DYNAMIC ECCENTRIC load of the posterior chain. And this load needs to be trained at the Support System chain and the Suspension System chain leading into the trunk.
The base is obviously built in the weight room. But there needs to be a transfer to the field. Hence, the DYNAMIC eccentrics – with all angles and diverging forces. And transferred into all aspects of the stretch-reflex (note the vertical, lateral, and horizontal plyometrics).
Note the forces demonstrated here – vertical to lateral; lateral to vertical; double leg; single leg; lateral to lateral; fwd angle; back angle; 90-deg and 180-deg diverging force; and all AGGRESSIVE horizontal (straight leg rhythms, and the incorporation of the accel bounding).
While this work is absolutely necessary, it’s aggressive. This is why it’s so effective in the pool. The muscle action is high so the Vinnie can be high. But, there is less pounding on the joints. In addition, there is an added effect of lateral power and knee extensor power and hip extensor power driving through the water resistance. Further, note the added challenge of stabilization on some of the diverging force landings – because of the momentum caused by the water.
Band Jammer
Rotational Power – Variable Load
The Rotational Band Jammer, low position, back foot rotate. This version focuses on hip internal rotation power initiating the trunk rotation power. The heavy band resistance allows to accelerate through the end range of motion.
Band Jammer
Row variation – The Variable Load
The Variable Load Effect. Most of our Posterior Chain Exercises are done with a Variable Load component. Whether we are implementing a cable exercise, a Prone Row, a Landmine Row, a Jammer Row, a Seated Row, and/or a High Row, we have success with setups that account for band attachments. Occasionally we will add in chains (example a Prone Bar Row) – but Bands are typically our preference. This accommodating resistance factor is essential to complete Posterior Chain development.
Note in the first exercise, the Prone Row has a double band attachment on the lever. This will increase the load throughout the concentric part of the row (the lever gets heavier as the lever moves closer to the chest).
In the second exercise, the Standing Single Arm Cable Low Row, can be done with several variations. Which include, but are not limited to: SA Mid Row, SA High Row, DA Row, Half Kneeling position, Seated position, etc. Note that we installed a plate with attachments on the top of the weight stack; and subsequently Band hooks on the outside uprights that surround the weight stack. This allows for double Short Band attachments – which SIGNIFICANTLY increases the variable load. During the concentric portion of this row, the weight stack will move up the rods; that extreme band tension at the top. Thus, providing the overload as the hand moves towards the ribs. This is also great for trunk rotation. In this standing parallel stance – the isometric trunk rotation is emphasized throughout the row. With the double banded extreme variable load – this trunk rotation aspect is extreme (especially at the top of the concentric).
The final exercise is an Air Resisted Row. We use the Flexline or Keiser (Flexline preferred). This is a CONTSTANT load based on the pneumatic system. However, similar loading properties occur as with the Band accommodating resistance. Mainly, the client can accelerate through the end range of motion. Which cannot be done with typical Cable Rows (UNLESS implemented with band attachments) or Lever Rows (UNLESS implemented with band attachments).
Overall, this accommodating resistance is crucial for complete Posterior Chain Development. We use Speed Rows of all stances, positions, and angles. Which the variable load is absolutely necessary for safety, protecting the equipment, and achieving the INTENTION of accelerating through the end range of motion. However, we even implement them on max effort work, volume work, high tempo work, etc. The motor unit recruitment will be maximized if the load increases throughout the concentric. Hence, “more bang for your buck” feature.
NFL Combine Movement
NFL Combine Movement
ABSOLUTE SPEED (AS) WALL DRILLS; Backside Mechanics and Full Claw
Resisted Sprints – Strength/Power Continuum
Since there is so much activity in this group (and on the Members Only Website discussion board!) with the concepts of Resisted Sprints, we figured it might be appropriate to share clips of this live session.
Note that the “Strength/Power Endurance Continuum” focuses on resisted work that is less specific (Strength, on the left side of the Continuum) and more specific (to the right).
This sequence shown here is one of the THE MOST SPECIFIC, and is placed on the far right side of the Continuum within the Periodization cycle of sprint capacity work. WHY?? The Vertimax Raptor provides very LIGHT resistance – so the body lean, foot strike (with respect to the center of mass), AND the overall ground contact time is very similar to a free sprint (no resistance).
Also, note the anchor position of the resistance. It’s up on the Ki-RO Core Trainer vest, on the left side. Meaning that when the sprint is executed, the Raptor + Kirocore is “trying to pull and rotate the trunk to the left”. However, notice that during this perfectly executed sprint, there is NO trunk rotation. WHY? His RIGHT TRUNK ROTATORS ON THE ANTERIOR SIDE is isometrically strong enough to withstand this resisted force!
That’s what makes this such a highly efficient and specific resisted exercise for Power Endurance. The resistance is light enough that this trunk INTENTION is subconscious during the sprint execution. The anchor position provides the proper force angle and moment arm around the axis of rotation to provide this INTENTION. Strong isometric trunk rotators to withstand powerful forces created by fast leg whip action during maximal sprints is ESSENTIAL to an efficient stride. To achieve the proper foot strike during a stride, this is a KEY factor! Because if the trunk DOES slightly rotate during a sprint (caused by the momentum forces of the leg whip), OVERSTRIDES can occur. Which leads to longer ground contact and too much stress on tissue (specifically the posterior chain).
Keep in mind that the less specific resisted work (Strength Endurance, to the left of the Continuum) is still important. Like Push Sled work, Heavy Pull Sled work, Sled Marches, Heavy Trainer cord resisted work, etc. Because these less-specific exercises raises threshold of Support (foot/ankle) and Suspension (hips/pelvis) muscle activity. But when this base of threshold is raised, APPLY THE THRESHOLD w these types of LIGHT resisted sprints. Like the Raptor Kirocore Sprint featured in this exercise!
WELCOME TO THE REVOLUTION
Trunk Isometrics to Advanced Movement Progressions
This detailed coaching video demonstrates various technical drills to complex with advanced movement mechanics during training cycles. Plyometrics and Footwork drills are great technical drills to complex with full speed movement and sprinting. However, TRUNK ISOMETRICS at basic levels enhance the plyometric, footwork, and overall technical mechanics. It’s a good idea to set that base of threshold of trunk isometric strength to maximize performance on technical drills. It’s also a good idea to complex trunk AND technical drills with full speed movement and sprint training.
Explosive Split Cycle Plyometrics
Explosive Split Cycle Plyometrics
The Keys:
1. Knee Punch out of the water. Taking the back leg from the down lunge position, fully drive through the water resistance in to max hip flexion.
2. Split in to a deep lunge (back knee about 2 inches off the ground), while keeping the trunk tight so from the shoulder to the knee is a straight line.
3. Arm action!
Training Diverging Forces
Training Diverging Forces
Kansas City DL Chris Jones regarded as one of the best OVERALL defensive PLAYERS in football. DIVERSITY is the key. When a guy of this size is this athletic, mismatches are created and great things can happen.
Training DIVERGING forces is an effective way to take an elite athlete and challenge the system.
Note the different variations in each of the videos:
1. Resisted 5yd DL Get Off
2. Assisted 10yd standard acceleration
3. Assisted 10yd DL Get-Off (DIVERGING ASSISTED FORCE). Note the angle of the cord pulls at an angle so the 1st step AND stride length is still maximized, but the “angled pull” makes the trunk/spine lateral flexors / rotators AND hip abductors / adductors work isometrically as the line of the sprint is different than the angle of the pull
4. Assisted 5yd standard acceleration – DIVERGING FORCE
5. Resisted 10yd DL Get off – DIVERGING FORCE
Note the blend of variations of different complexes. Start positions; Position specific versus standard athleticism; resisted versus assisted versus free; different force angles of Resist or Assist.
Complex these drills with Kirocore back sled sprint to raise threshold of the Support System AND Trunk/Spine isometrics (especially rotation). This will make these application drills a LOT more effective.
Absolute Speed Training
Absolute Speed Training
• BPS featured Absolute Speed training is all about THRESHOLD. Elite athletes QB RGIII; Wide Receivers James Washington, Curtis Samuel, Breshad Perriman and Darvin Kidsy in the zones to PERFECTION.
• Complex advanced Moving Claw series with Buildup A-Run Zones on a Flat Loading Periodization model for distance (40-80yds).
• The Moving Claw series will raise the threshold of the reflexes of the Posterior Chain during the Max Velocity cycle. That threshold will apply to the A-Run Zone. SPECIFICALLY the group prep phase and ground contact phase (double knee bend Stretch Reflex to project the hips forward with full hip extension FAST while limiting ground contact.
• The A-Run zone will continue to be maximized, even in a fatigued state. The flat loading model makes the ESD (energy systems development) efficient and avoids overtraining.
• This WILL apply to sport! Regardless of any misinformation out there, the “second gear” is a SIGNIFICANT part of speed development that will transfer. Especially in football at these positions.
WELCOME TO THE REVOLUTION!
Absolute Speed Training – Tufftread Sprints
The Tufftread Performance is a HUGE part of our MLB training system. In the General Prep Phase (GPP) and transitioning into Intensification, a huge emphasis is place on Volume and slow eccentrics on lower Posterior Chain Development in the weight room; and Strength Endurance on the field.
On the opposite day, we incorporate Tuff Tread max effort interval sprints – 22mph + with a 5-10 degree slight incline.
As we progress to the December conjugate phases, we will incorporate unmotorized 30-40 degree incline bounds and sprints; and motorized 25-28 mph+ sprints on opposing days. Periodized with our field-based resisted/assisted sprint complexes.
That’s the significance of this high level technology – unmotorized versus motorized; high digital incline function up to 40 degrees; and overspeed harness in later phases. This assists quantifying the progression, that maps well with our:
1. Field-based sprint zones with timed splits and motion analysis
2. Force plate data w plates and HiTrainer
The success of our speed programs is always centered around progressions of support system prep; trunk/spine isometrics; horizontal plyometrics; posterior chain strengthening; sprint zone periodization w timed splits. But the advanced TECHNOLOGY is the key to individualized plans of volume and intensity.
Star MLB OF Tommy Pham demonstrating focus on stride length and backside mechanics emphasis on the Tuff Tread in this phase is a good example.
Box Jump Series
Lateral Box Jump Series
Basic Jump Cut Series
Linear
Basic Crunch – Side Bend Iso (band resist)
Basic Crunch With Band Diverging Lateral Force
With Trunk/Spine development, the number one rule of thumb is to NOT combine concentric motions. However, it’s extremely important to combine muscle groups in the same exercise – just have one motion concentric, and the other motion(s) isomeric.
This is a good example – the Basic Crunch (232 Tempo), Band Diverging Lateral Force.
Note that trunk flexion is working concentric / eccentric. However, the isometric force is placed on the trunk rotators at the bottom of the crunch, and on the trunk lateral flexors at the top of the crunch. This simple band attachment allows for the “combining muscle groups” in the same exercise. WITHOUT having unnecessary stress on the spine (which occurs with many exercises that combine concentric motions – like exercises that seem harmless like a bicycle crunch or a MB/Plate side to side rotation).