Dynamic Lateral MB Slams – Unsupported

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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!

Speed-Strength Box Squat

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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

Nutrient Timing Strategies

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It’s not always about WHAT supplements to take – it’s WHEN. Also, protocols for gut health and reducing inflammation is ESSENTIAL. ESSENTIAL TO athletic performance; muscle gain; weight loss / toning; and improved cognitive function and energy. Keeping the body (and the gut) out of an inflamed state is one of the most underrated aspects of nutrition. Pete breaks down various strategies especially for “parents on the go” with very limited time and constant stresses of their kids schedules.

Ascending/Descending Phase

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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

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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.