🔥ATHLETE AGILITY AND CONTROL🔥
📄This is a nice post on some lateral plyometric + split stance positional progressions. Many times in sports we are emphasizing lateral movements and getting in various positions such as the split stance position. .
✍️First is the lateral bound to ‘dropping’ into a split stance for an isometric hold. Once I feel comfortable owning/controlling that position - I move on to the next ✔️.
✍️Going off the first one…incorporating a split stance switch to isometric hold. Here, I emphasize staying low (i.e. minimizing vertical displacement) during the switch. This helps for a variety of reasons, but a couple are to not “leak energy/force production,” and generating powerful hip movement in the low position ✔️.
✍️Putting it all together in the last progression for this series… is following off the split stance switch by adding a single leg (SL) power stance. This emphasizes powerful hip/knee/ankle extension out of the split stance position. .
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Feeling a little more chilly here this morning so it’s time for the return of my favourite porridge 🥣 - handful of oats - some frozen strawberries - chocolate hot chocolate powder - teaspoon of peanut butter
I would usually put some protein powder but I forgot 🤷♀️. Not a huge issue but I trained this morning so like to get in a protein serving 1-4hours after...plenty of time for a protein high snack 👌
I was told that I one major fault.... I knew it but didn’t wanna speak it out loud. Self-doubt! Trying to please ever person around me making ever excuse why they treated me the way they did .... It was because they treated me how I treated myself. I didn’t see my accomplishments just all my failures. Never seeing the bright side of my work I continued to beat myself up, crying in a corner of my home, afraid to eat because I didn’t wanna get any bigger or go back to how I was before, yet secretly eating in my car because if no one saw me then I didn’t do it. I realize now how oblivious I was to all of the choices I was making.
But I found my place of peace! Every time I gear up and step into a gym. It’s game time, war ready! But the gym is just 1/2 of the coin, it teaches me responsibility with my food choices.
A person at work said “Mavis though u didn’t eat all that” referring to my conversation of my past weekend cheat meal. But I do..... BECAUSE IVE LEARNED TO WORK FOR IT. It has taken over 10 years to put these two pictures side by side but it was well worth the wait #fitnessmotivation#mealprep#offseasontraining#growthanddevelopment#patienceiskey#consistency#maxeffort#girlswholift#gymjunkie#amazonwoman#lifingmorethansomeguys#upgradedindustries#npcfigure#bodybuilding#comingforthatnumberonespot
Attention to detail & applicability of training are paramount when attacking athletes’ deficits/imbalances.
Massive improvements in the short time we have been working with @choctawhs FB OL @keone_corpuz !
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I guess I’m a deadlifter now 🤷🏻♀️ 💥505x3 with reverse bands. 💥
I really like working with reverse bands. Since my sticking point on deadlifts has always been the lockout, reverse bands allows me to overload my deadlift while still working the lockout. Just above my knee, the entire weight of the bar is in my hands. You can see on the third rep how I have to really work to lock it out. I prefer this to block pulls, as block pulls put you in a different position than where you would stall if you were pulling from the floor. My lockout has definitely improved. #roadto600 💪🏽
Have you used reverse bands before (squat, bench or deadlift)? What are your favorite deadlift exercises to strength your weaknesses? 👇🏼
It’s RARELY pretty, but growth never is.
1. These sets straight fucked me up. 💀
2. I had to improvise - leg press was in use andddd I was shy a partner....
3. Just do it and die a little inside.
Leg Press (need someone to help you)
•1st Giant Set: start with no weight on the sled; do it for 10 reps. Each time you have performed 10 reps - add a plate to each side until you can no longer get 10 reps. *do not put the weight down while waiting for weight to be added; hold it up.
•2nd Giant Set: start with the number of plates you built up to in the first set. Press each until failure. Have your partner pull a plate off each side. *you will not put the weight down in between changing weight. Drop set all the way down until there is no weight.
•3rd Giant Set: REPEATS 1st Giant Set
Worked up to 140# on this machine (started at 20# - increased by 20 each pin). Waited about 2-3 min. between sets.