Archive for Uncategorized

Goblet Squats

This is my new go to exercise for teaching squats. It is a great place to start. A dumbell can be used if you don’t have kettlebells.

Wall RDL

Most people don’t understand how to “sit back”. This is a great way to teach an athlete to “hinge at the hips”. This also can help explain the difference between a squat and a deadlift, which is hard even for more advanced athletes to understand.

Hang Clean to Front Squat Drill

A great drill for teaching and warming up for Olympic lifts. This drill helps teach good technique for cleans as well as reinforcing the proper catch position for the drill. The front squat will also help open up the hips and ankles as well.

Snatch and Overhead Squat Drill

A great drill for teaching and warming up for Olympic lifts. This drill helps teach good form for snatch as well as reinforcing the proper catch position for the exercise. Just like the front squat the overhead squat will help open up the hips and ankles as well as the thoracic spine.

Air Bench Press with RNT

This is a drill I start implmeent to help teach “tucking the elbows” for the bench press. It also helps “turn on” the external rotators of the shoulder. This is a great drill for “grooving” a proper pressing pattern.

Face the Wall Squat

This is a great drill to help athletes learn to squat properly. The wall prevent the athlete from rounding the back and having the knees come forward. This helps correct two of the most common problems in the squat. If you have athletes who tend to have too much of an anterior weight shift this is a drill to fix that.

Injured Athlete Band Rows

This video is awesome. I got this idea from Nick Tumminello a strength coach in Maryland. This really shows that there really is no excuse no to train. There is ALWAYS a way to get in the work and get better.

Mirror Drill Anything Goes

Chaos training is one of the best way to do “sport specific” training with your athletes. This drill is random in nature and forces the athletes to react to his or her partner. You can check out my youtube channel for more examples of this.

Stick Good Morning

Using a stick is one of the best way to teach spinal position in all lifts. In this example the stick good morning is used to teach a neutral spine position for deadlifts. This is a great feedback for athletes since they can “feel” if the stick leaves their back and they understand when they are doing it right or wrong.

Mini Band Good Morning Iso Hold

I really feel neck training is WAY underutilized in training programing. For combat sports such as wrestling is is very important to have a strong and stable neck. This is a good example of an exercise progression that can be used after “chin tuck” progression have been mastered. Look for more information on this in 2011!

Here is a bonus of my training footage from 2009 and then 2010. As you can see I am progressing and even trying new forms of training. As a coach I try and get a little better every year and try new things. I am excited for next year and I am ready for new challenges!

2009 Training

2010 Training

Upper Body Power Training: Part 1, Box Drills

When people think of plyometrics, power, or speed training, most people think about training the lower body. The article lays the ground work for the whole series and explains how we can progress upper body plyometrics in conjunction with lower body plyos.

Upper Body Power Training: Part 2, Low Box Drills

Low box drills are great for learning how to reposition the feet and the hands.

Upper Body Power Training: Part 3, Hurdle Drills

Hurdle drills are a great way to improve power and agility.

Upper Body Power Training: Part 4, Ladder Drills

Ladder drills are a great tool for improving coordination, quickness, and timing. Upper body ladder drills improve both core stability and shoulder stability as well.

Get Stronger and more Explosive with Chain Training

We can utilize the squat, bench, and deadlift with chains in order to increase power and strength as using the Dynamic Effort Method and Max Effort Method.

Increase Relative Body Weight Strength with Chains

Body weight training is one the best ways to prepare for wrestling season, but what happens when you get so STRONG that your body weight is not enough? This week we will learn how to PROGRESS traditional body weight exercises with CHAINS.

Gain Explosive Power with BAND Training

Adding bands to barbell training is another great way to develop both power and strength. Adding bands to your training is one of the best methods to develop bar speed and overcome sticking points. In this article we will discuss other applications of the Dynamic and Max Effort methods discussed in the chain series.

Monday Motivation: Find the RIGHT Training Partners

This is a critical element of training I think many people miss. Having a positive support system is HUGE for helping achieve your goals.

Life Lessons Learned at Underground Strength Gym

One of the best seminars and trips I have done was to Zach Even Esh’s gym. The guys is the REAL DEAL. He walks the the walk and talks the talk. He is one the the greatest motivators I have ever seen. Read this is you want to GET FIRED UP TO TRAIN! There are many other great Monday Motivation articles as well you should check out if you want some extra motivation!

Exercise of the Week: Fix your Hips with this Stretch

Everyone has tight hips because they sit all day. If you are only going to stretch one muscle a day I would have to say pick your hip flexors. Your low back will thank you.