Clean Warm-Up Complex:
2 rounds of 5 reps of each exercise:
1-Hip High Pull
2-RDL (Double-Knee Bend Emphasis)
3-RDL to high pull
4-Hip Clean
5-Hang Clean
We’ve had great results from this complex. Performed twice a week before lifts adds up at the end of a cycle.
Progressing Plyos and Distance in week 3:
Hurdle jumps to Triple
Bound, sprint, breakaway.
Wickets
First time running fly 10’s with a 20yd build.
#BEATnavy
Sprints, sprints, dynamic RFE, and more sprints.
Experimenting with prescribing a dynamic week coming off of a heavy eccentric block. Next week we begin isometrics.
A young guy who has bought in to the process and reaped the benefits.
@omarionmiller19
has transformed himself since arriving in Boulder last year.
Development happens with intentional execution over a long period of time.
Simple, not easy.
@CUBuffsFootball
One thing we don’t allow:
Easing into a session.
This isn’t just a test week thing..
You better be ready to go.
Bunch of lunatics ready to go before a coach even has to say a word.
The standard. The culture.
#GoArmy
#BEATnavy
@ArmyFB_Strength
DEVO GROUP:
Day 2 teaching the clean.
Less drills, more reps.
Understand your progression.
You don’t have to “waste time” teaching if your progression is broken down the right way.
🏴☠️Hip power clean🏴☠️
▪️ Reinforces positions and intent
▪️ Can still train RFD
▪️ Self-Corrective
PHASE II Accel/COD
Multidirectional Hurdle Jumps
Standing Triple
Contrast Chase Sprints
Progressing offensive curve to cut drill by adding in a reactive component.
Finish with interaction with defense for live reps and competition.
#LastOfTheHard
PLAYER DEVELOPMENT 🦬
Two of the MANY players going on a year plus at CU who have worked like pros to develop.
It’s one thing to be ready on a test day. How do you perform day in and day out?
Identify, plan, attack.
@TravisHunterJr
@ShedeurSanders
@CUBuffsFootball
MY intro to the power clean:
Less Drills, more practice.
Top down.
Leg drive > Pull.
Legs/arms overlap.
Uppercut - Drive THROUGH contact.
Every other variation ends here, just starts somewhere else. Practice it.
This is what happens when preparation meets stone cold focus and intent.
Put in the time.
Visualize.
Violently execute without doubt.
(PR 407.5 hang clean)
🔥
#12
just gained another 7 pounds of pure muscle mass and will be at 190 lbs by the end of the month. Watch as he gets fired up at practice
#skobuffs
#wecoming
📽️
@DeionSandersJr
The jerk might be one of the most neglected lifts in S&C.
▪️Full Body Exercise
▪️Triple extension
▪️Dip/drive = Great for force transfer
▪️Power development
▪️Shoulder/upper back strength
▪️Dynamic shoulder stability
Not ideal for every situation, but it is a GREAT option.
The most successful people I’ve met, are disciplined ones.
They get up early. They find time. They stay consistent.
There’s no magic pill.
Every day is a test. If you fail to accept that, you’re failing that test before you even have a chance to pass it.
Own it.
Schedule dictates programming.
We utilize a High/low model to our training like many others.
Ours looks like this.
What isn’t as sexy as testing top speeds and timing sprints is monitoring intensity on Low days.
Purdue EDGE Nic Caraway has officially entered the transfer portal,
@On3sports
has learned.
He finished with 10 sacks this season, leading the Big Ten.
Last speed session of summer training.
“De-load” work to prime these guys up for camp.
▪️Pogo to scoop toss
▪️Hurdle Jumps
▪️Resisted Sprints
We don’t win championships the week before camp.
Check the boxes and don’t provide unnecessary risk.
#HayIsInTheBarn
He’s a generational talent coached by the best two way player there was.
He doesn’t do anything special with us. No secrets.
Trains extremely hard and does the simple things well.
He’s different.
Doubted time and time again. Beat 4 undefeated teams to get here. Always the underdog. Nobody gave us the chance but us. Words can’t describe how happy I am for our guys. They deserve every bit of it.
#GoArgos
#Arete
Nobody is sleeping on you. Nobody is trying to bring you down. That’s a victim mentality massaging your ego and telling you it isn’t your fault.
At the end of the day it’s you and the mirror.
#WakeUp
Made an emphasis to manage loads to be able to train THROUGH spring ball, not just maintain. Paying huge dividends with this team.
Every session counts.
#WINNOW
6am:
Sprint mechanics
Breakaway sprints
Heavy Split squats with plyos.
7am:
Team practice.
The process isn’t for everyone.
It isn’t enough to just go through it here.
Sustained elite focus.
@UWFVolleyball
@CoachWolterUWF
One of the best parts of this profession is the lasting relationships you gain.
By far the coolest thing someone has sent me in a long time. Thankful to have been around a group of great men who taught me a lot more than I taught them. Appreciate you
@chrisfrey21
🏴☠️
Regardless of experience level, the hip clean is great for reinforcing the finish through contact. It self corrects the finish position and forces intent through triple ext without having to focus on navigating from the knee or floor.
365lbs from the hip.
#LittleByLittle
Fought for a tough conference win not even 12 hours ago and
@uwfvolleyball
shows up to attack a heavy day.
Call it what you want. We call it an edge. You don’t choose when to have grit. You don’t choose when to fight. You don’t choose when to compete. Its part of your routine.
Force is king.
We reserve these for in-season Max Effort days with our advanced group when we want to yield the biggest return.
80% of the year we front squat, back squat, and split squat.
When competiton rolls around we want to move the most load possible very fast.
RELOAD WEEK > DELOAD WEEK
LOW BLOCK PC
CHAIN SQUAT (20 Total reps - Speed drop)
SHOULDER PRESS
DEAD STOP ROW
GOBLET RFESS
DB SHRUG
BAND CURLS
CG PUSH UP
Proud of this groups effort and buy in with the BASICS.
#KAIZEN
#WeComin
Cleans are 100% worth the investment. At WP we know all about time constraints. Ultimately, when programming you have to consider the long term ceiling of the athlete and the program. Everything works. But nothing works forever.
3rd week of agility work in our stations.
A ball carrier and a decoy on the first whistle, second whistle sends the defender. Gradually exposing these guys to more and more reactive work the closer we get to Spring Ball.