Hash Fitness & Sports Performance Videos
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Prone Plyoball Drops are a great option to incorporate some rhythmic stabilization work without a partner or coach having to apply the perturbations.
Why do them❓
⬆️ Cuff strength and timing
⬆️ Dynamic scapular stability
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Prone Plyoball Drops are a great option to incorporate some rhythmic stabilization work without a partner or coach having to apply the perturbations. Why do them❓ ⬆️ Cuff strength and timing ⬆️ Dynamic scapular stability
Love using prolonged eccentrics: ⬆️ hypertrophy ⬆️ eccentric strength ⬆️ movement efficiency ⬆️ mobility Also...⬆️ background commentary on the size of Mason’s (@masonburke23) quads Reference: Eccentric Muscle Contractions: Risks and Benefits. Hody S, et al. 2019 Review Article
Partner Push Lateral Lunges -Non-boring frontal plane movement ✅ -Overloading deceleration to acceleration transition ✅ -Forces adjustment to varying push forces ✅ (P.S. I’d prefer his right leg to be straighter, he knows this)
Three squats, all different, but all solid. The textbook definition of good form rarely holds up in the trenches. (Though, to the textbook’s credit, NSCA Basics of Strength and Conditioning Manual does advise to pick the “stance that works for you.”) The reason there is not singular correct way to squat is because every athlete is different. Variations in femor length, femoral neck angle, orientation and depth of acetabulofamoral joint are among the top influential factors. Though technique differences should be expected, there are a few things I think are important in every quality squat. 1. Utilize full range of motion. If you have the ability to squat full depth, you should be squatting to full depth. a) They’re safe (Hartmann H, et al. 2013) and b)Full depth squats have greater “performance-enhancing transfer effects of dynamic maximal strength to dynamic speed-strength capacity of hip and knee extensors compared with quarter squats” Hartmann H, et al. 2012) **Disclaimer: Like almost all training modalities, I still think there is a time and place for quarter squats in the right program.** 2. Core should be braced and trunk movement should be relatively constant throughout the movement. This is likely safer on the spine...even though much of the supporting research was done on either pig spines or biomechanical models. 3. Full and balanced foot contact. Squatting with your weight on your heels is not only less stable, but if you’re an athlete, it’s not really an advantageous position to be in...try to jump really high while only pushing through your heels. 4. Avoid knee valgus. Many studies have discussed the association between knee valgus but I also think it’s a less efficient path to produce force. If the goal is to rapidly extend the knees, any movement outside of the sagittal plane seems inefficient.
Who says overhead athletes can’t press heavy? Benefits to heavy presses: 1. Basic strength training, including the bench press, had greater effects on increased throwing velocity than medicine ball throws in novice athletes (McEvoy et al, 1994). 2. The pecs play an important role in accelerating the arm towards ball release in baseball pitching (Jobe et al, 1984)(Gowan et al, 1987). 3. Upper body pressing exercises are correlated to increased overhead throwing velocity (Marques et al. 2007)(Freedston et al. 2016). There are certainly a ton of factors that go into throwing gas but pressing should certainly have a place in your program ✅💪🏼
Here’s one of our in-season soccer athletes (Christian Shertzer) pulling 315 for a double 🔥 At the start of the season, Christian’s 1RM was 295...now, at the end of the season, he’s moving 315 for 2. With HS athletes we can do more than just “maintain” in-season ✅💪🏼 *As an add on, we do not test 1RM’s. We typically test 6 & 3 RMs but will pull heavy (9+ RPE) singles as part of some programs. This is where the 1RM number came from in this post.
In the absence of a sled (or in larger team settings where using just 1 or 2 sleds is impractical) banded runs can be a great alternative ✅ Why ❓ 💪🏼 Increased amount of force required to propel forward 🏃🏻♂️Reinforces good joint angles
As I’ve discussed at length in previous posts, I am a big fan of the “Anti-Abs” aka exercises that resist trunk movement (Anti-Extension, Anti-Rotation, and Anti-Lateral Flexion). Here’s a fun variation to try that checks the Anti-Extension and Anti-Rotation boxes ✅
My all time favorite lift is the Conventional Deadlift. That being said, I haven’t consistently programmed it for myself in awhile because I was having an affair with the Hex Bar variation. Here’s a set from a 5x5x335 for a 6-7 RPE. My all time PR is 525. Hoping to get back there and then some 💪🏼👍🏼
No belt squat? No problem 😂✅ The belt squat is a great variation that allows the athlete to load the squat pattern without usage of the hands and mitigates some of the stress placed on the back during a traditional back squat. The only problem is, not every gym has a belt squat machine or belt. Sometimes you have to improvise 😂
It’s no secret that single leg plyometrics can have a significant carryover to on-field play. Recently I’ve been using the RFE Jumps in our more advanced programs. In the video we used a band to help with the overall contraction speed of the movement and to give the athlete a little assistance on the deceleration phase 👍🏼💪🏼
💪🏼 The Week of Shoulders Day 4 💪🏼 ⏮ Continuing yesterday’s conversation about good scap movement, I wanted to showcase a few ways that we can load (or add weight to) these movements. 💡 Developing good scapular movement through wall slides and other body weight mobility drills is great but that doesn’t mean that we can’t add a load to these movements as well. Remember that poor movement can also stem from inadequate strength. Here’s two great ways to train good scap movement under a load: 1️⃣ Landmine Press- Landmine Press variations are a great way to apply load to scapular elevation and upward rotation. These variations can be progressed and regressed from kneeling to standing and even to some rotational power applications ! 2️⃣ Rows- I love the quote “if you throw, you must Row.” And I agree! But I would like to add to that statement: If you throw you must row with a full and controlled range of motion. I think it’s important that the scap moves both ways—retraction AND protraction. Overhead sports/overhead movements require scapular protraction, elevation, and upward rotation so it is important that we allow our scaps to move naturally in our training. As we know, movement of the scapula, in relation to the glenohumeral joint (true shoulder joint), is a major key to overall shoulder health and performance!
💪🏼 The Week of Shoulders Day 3 💪🏼 ⏮ Strong Rotator Cuffs are super important but that is not the only factor in shoulder health and performance. 🔑 Good movement at the Scapulothoracic Joint is absolutely critical to shoulder health and performance! ‼️ In order to understand the importance of the scapulothoracic joint, which is comprised of the scapula (shoulder blade) and the rib cage, we have to appreciate the functional anatomy behind it. The shoulder joint is made up of the head of the humerus and the glenoid cavity of the scapula. The humeral head sits right on top of the glenoid cavity like a golf ball on a tee. As the shoulder joint goes through various motions, the scapula has to move with it. It does this by gliding on top of the rib cage. For every two degrees that the shoulder moves, the scapula should move one degree (2:1 ratio). 💪🏼 If the scapula is unable to move close to a 2:1 ratio with the shoulder, then we are going to be limited with how far we can move our arm. This limit, when trying to throw a baseball, is problematic, as the thrower will place undue pressure on the shoulder and elbow in an attempt to reach the proper range of motion. ✅ Above are 2 of my favorite drills to address this! (There are plenty of others)
Unilateral strength is a major factor in high performance. Virtually all major athletic movements take place on one leg so it’s probably a good idea to be able to both produce and accept force on 1 leg ✅
⚾️ In-Season Baseball Mobility (2/4) ⚾️ ➡️ Day 2 of In-Season Baseball Mobility brings us the 90/90 Hip Switch for hip mobility. 🔑 Have the athlete sit tall with both legs making 90° degree angles. Raise the outside most leg as high as possible while trying to keep the inside leg still. The goal is to try to gain a range of motion with every rep. 📝 Like the mobility drill from yesterday, we use this as part of the warm-up or pair it with a main lift as a filler 1-2 sets, 3-6 reps each side.
⚾️ In-Season Baseball Mobility (1/4) ⚾️ ➡️ In addition to mobilizing the thoracic spine, the Lying Half Moon Stretch is exceptional at promoting scapulothoracic range of motion. 🔑 Have the athlete flex their top knee at 90° and sit it on top of either a medball or a foam roller. This will keep their spine aligned properly. The athlete should try to drag their fingers along the ground as they progress throughout the motion. ‼️ It is important to note that athletes who lack ST mobility will not be able to get their hand all the way to the ground initially. ✅ As the athlete moves their arm through the motion the scapula will go through all of its movement patterns. 📝 Generally use this as part of the warm-up or pair it with a main lift as a filler 1-2 sets, 3-6 reps each side.
It’s been said thousands of times that “if you throw, you must row”, and I couldn’t agree more. With that said, there are 2 🔑s I want you to keep in mind: 1️⃣ Quality over Quantity- I’m a big believer in controlling the range of motion on rows. I’ll take 6 controlled/quality rows over a herky jerky yank of a heavy dumbbell any day. Guys...girls are not going to care about how much you 1/2 Kneeling Single Arm Cable Row...I promise. So keep your focus on your form and the ROM 👇🏼(Girls if I’m wrong and that is something you look for in a guy, comment below and let me know). 2️⃣ Full ROM- I mentioned controlling the range of motion in the previous key so let’s define range of motion. For me, full range means full scapular retraction (shoulder blade moving towards middle of back) and full scapular protraction (shoulder blade moving away from middle of back). Please note, that on the protraction portion of the row, it is intended to be an eccentric lowering of the weight...not an uncontrolled free fall.
The push-up is one of the most basic strength exercises but it is one that we use quite often with our athletes Absolute Sports Performance. Before we get into the endless progressions and variations we first have to become proficient at the most basic version. 🤷🏻♂️ For many novice lifters, the basic push-up itself is too challenging at first and a regression will be required. 👎🏼 When it comes to push-up regressions, I’m not a big fan of the kneeling modification. I think the Elevated Push-Up modification is far superior as it requires the lifter to use their core to control their pelvis. The kneeling variation does not. ✅ Developing lumbopelvic control using the Elevated Push-Up is likely to have greater carryover as one progresses towards the standard push-up.