DETAILED COACHING VIDEOS

Elbow Extension

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Band OH Tricep

Band Pushdown

Band Skull Crusher

JM Press

DB Simmons Press

Sled OH Tricep

The main value of this exercise is to be able to accelerate through the end Range of Motion for the elbow extensors. Note that many of our elbow extensor work in the EXERCISE DATABASE of our online BPS University in the weight room is variable loaded. Mainly with the use of bands. Which will get the concept of high motor unit recruitment through the range (because the resistance increases as the elbow extends. But even w bands, there will be a slight deceleration component.

With the Sled Tricep, there can be a much more “acceleration component” through end range of motion. Because the intention is to accelerate through lockout. But the frictional force of the sled to the turf will make it safe.

Loaded Jumps

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Unloaded/Light Loaded Vertical Power

In this video you will see the science and concepts of Vertical Power:

  • Overview: Approach the basic concept of building pure power development in a weight room setting; primarily in the vertical aspect. The scientific concepts of the stretch reflex, the crossed-extensor reflex, maximizing concentric power while minimizing joint loading.
  • Exercise Sequence: with full demonstrations and explanations and coaching cues
      • Box Jump – Power, Stretch Reflex, Coordination, minimizing joint loading
      • Seated Box Jump – same as Box Jump, with more emphasis pure concentric power and less on the stretch reflex
      • Seated Depth Jump – same as Seated Box Jump, except a little more emphasis on the stretch reflex
      • Weighted Box Jump
      • Weighted Seated Box Jump
      • Weighted Seated Depth Jump

 

Resisted and Loaded Vertical Plyometrics

In this video you will see Resisted and Loaded Vertical Plyometrics:

  • Overview. The progressive intensity of the Vertical Plyometric concepts with variations of single leg action, various weighted exercises with in increased emphasis on high speed eccentric loading with the landing options
  • Exercise Sequence:
      • Bulgarian Squat Jump
          • 11X Tempo
          • 10X Tempo

Posterior Chain

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Hamstring Slide Series (Sorinex Roller / Arqex)

RDL Variations & Implementations

Reverse Hyper Iso Switches

REVERSE HYPER ISO HOLD SWITCHES

The Reverse Hyper is the ultimate Posterior Chain exercise.  The great thing about this exercise is it has dozens of different variations.  This variation is great for:

  • Single leg strengthening of the hip extensors
  • Isometric strengthening of the entire posterior chain
  • Isometric strengthening of the trunk/spine rotators
  • One of the most effective strengthening exercises for the hamstrings and glutes

SPEED BELT BOX SQUAT – VARIABLE LOADING (BANDS AND DOUBLE CHAINS VARIABLE LOADING)

For bigger lineman that need a good variation to the basic squat, loading from the waste down puts more focus on the legs with less stress on the spine. Sometimes it can out of necessity because larger athletes (especially with tight shoulders) can be uncomfortable with a standard straight bar on their back. Sometimes it’s just a great variation. It can be done on a box, which gets good focus on unloading the knee joint because the eccentric load is minimized with the isometric pause at the bottom of the squat. This will put the focus on the concentric power. Note that variable loading will allow the athlete to accelerate through the end range of motion, which focuses on accentuating the power and recruiting more motor units. This variation is great for:

  • Pure concentric power
  • Dynamic strengthening of the hips
  • High speed eccentric loading of the hips
  • Great trunk/spine work with the added stimulus of the Kettlebell hold

Knee Joint Posterior Chain Exercises

Belt Squat pt.2