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Explosive Movements

Master Your Jumping & Landing Mechanics

Master Your Jumping & Landing Mechanics

When it comes to optimizing athletic performance, speed, and power output, mastering your jumping and landing mechanics are key. Here are some of my favorite variations to master your jumping & landing mechanics including eccentric isometrics.

The Coolest Strength Equipment You've Never Used

The Coolest Strength Equipment You've Never Used

PurMotion offers some of the most unique and versatile pieces of strength training equipment in the industry. In fact, many of the exercises can’t be replicated with any other training tools. Here’s a review of some of my favorite PurMotion products.

One Exercise To Rule Them All

One Exercise To Rule Them All

I frequently run into a scenario where I'm asked what exercise I would chose if I could only select one movement.  While this is a difficult choice I decided to chose an exercise that literally targets every muscle from head to toe.  So here it is. 

Olympic Weightlifting with Reactive Neuromuscular Training

Olympic Weightlifting with Reactive Neuromuscular Training

If you're looking for a method that maximizes the effectiveness of Olympic lifts and also saves the joints, you'll want to implement reactive neuromuscular training (RNT) to your cleans and snatches.  Here's how to do it plus 7 unique benefits. 

Single Leg Olympic Lifts for Athletic Performance

Single Leg Olympic Lifts for Athletic Performance

Performing Olympic lifts from a single leg or unilateral position particularly when using a full hang eccentric isometric RDL helps to resolve many common issues athletes struggle with particularly imbalances, stability, motor control, and mobility.  

Goblet Squat Jumps for Strength & Performance

Goblet Squat Jumps for Strength & Performance

If you're looking for a way to increase the difficulty of your goblet squats while improving strength, size, power output and athletic performance you'll want to give this goblet jump squat a try.  Just be prepared to use maximal effort.

Improve Athletic Performance & Strength With Lower Body Circuits

Improve Athletic Performance & Strength With Lower Body Circuits

If you want to improve athletic performance while building functional strength, stability, balance, symmetry, and alignment throughout your lower body, try these leg circuits.  I use them with my NFL athletes, general populations, and bodybuilders.

Dumbbell Olympic Lifts For Strength & Performance

Dumbbell Olympic Lifts For Strength & Performance

If you're looking for improve your athletic performance, strength, and even functional muscle mass, try performing cleans and snatches with dumbbells.  This article explains why dumbbell cleans and snatches are so beneficial for a variety of goals.

The Best Snatch Variation You've Never Done

The Best Snatch Variation You've Never Done

The trap bar snatch is one of the most effective Olympic weightlifting variations I've ever used for improving hip speed and power.  As an added bonus you'll build slabs of muscle from this movement.  Here are 13 reasons why it's so effective. 

The Best Medicine Ball Exercise You’ve Never Done

The Best Medicine Ball Exercise You’ve Never Done

Medicine ball drills, particularly those that rely on explosive power output, are something I use on a consistent basis with my athletes.   One variation I’ve recently been employing with my athletes is the T-bench hip thrust chest pass.

Increase Your Jump and Sprint Performance With This Deadlift Squat

Increase Your Jump and Sprint Performance With This Deadlift Squat

Although there are many protocols that can be used for post activation potentiation, including heavy squats performed several minutes prior to sprinting or jumping, this trap bar deadlift variation may be even better for athletes

Improve Your Olympic Lifts With This Med Ball Toss

Improve Your Olympic Lifts With This Med Ball Toss

When it comes to engraining proper hip mechanics and triple extension, my go-to training tool is the medicine ball hip toss. Not only does it improve athletic performance and hip function but it greatly enhances Olympic lifts.

Kneeling Olympic Lifts for Speed, Power, and Performance

Kneeling Olympic Lifts for Speed, Power, and Performance

I’ve recently been incorporating kneeling variations of cleans and snatches into my training programs.  That's because performing Olympic lifts from a kneeling position provides 8 unique benefits that do wonders for speed, power, and strength.  

NFL Combine Training for the NFL Draft

NFL Combine Training for the NFL Draft

With the NFL draft taking place I wanted to give a shoutout to all the awesome athletes I worked with the last several months to prep them for the next stage in their football careers.  Here's a brief example of some of their training.

Master The Sledgehammer For Strength and Performance

Master The Sledgehammer For Strength and Performance

Most individuals perform sledgehammer work improperly as they typically muscle the sledgehammer through the exercise rather than relying on the kinetic chain.  Here are 10 important cues to master the sledgehammer and mace. 

Rapid Eccentric Isometrics: The New Plyometric

Rapid Eccentric Isometrics: The New Plyometric

Rapid Eccentric Isometrics (REI's) are similar to standard eccentric isometrics except that the negative phase is performed rapidly rather than slowly.  There are multiple reasons why this enhances performance and strength.

Build Massive Shoulders With Negative Push Press

Build Massive Shoulders With Negative Push Press

If you’re looking to build your shoulder size and strength to the next level you’ll want to implement this eccentric accentuated push press as they exploit all of the key mechanisms of hypertrophy (muscle damage, tension, and metabolic stress).

Use Band Resistance On Olympic Lifts and Cleans

Use Band Resistance On Olympic Lifts and Cleans

I often use accommodating resistance on Olympic lifts particularly in the form of reverse bands.  However, band resisted Olympic lifts as advocated by Louie Simmons (Westside Barbell) also works incredibly well on cleans.

Olympic Weightlifting with Bands

Olympic Weightlifting with Bands

To many lifters this may sounds like iron game heresy but there are actually 10 benefits for incorporating accommodating resistance in the form of reverse bands (band assistance) on Olympic lifts such as clean and snatch variations. 

Squat-Stance Deadlifts for Strength, Size, and Performance

Squat-Stance Deadlifts for Strength, Size, and Performance

The squat-stance deadlift is my go-to deadlift variation not only for my pro and collegiate athletes but also for my bodybuilders, powerlifters, and general populations clients.  That's because it's ideal for strength, size, and performance.