Need a bandaid for a cranky low back? This is my quick fix go to. Notice I said it’s a bandaid. Likely not going to fix the root of the problem, but a couple minutes here will sure make you feel better for the time being. Athletes that feel better, play better.

Love the violence involved with this movement! Get them to face towards the cable to start so when the hips flip, they are in a preset position to let that thing absolutely rip. It is our job as coaches to put athletes in the best situation to get the most out of the exercise!

GHD Lateral Band Rotations (or whatever you want to call this idk) Love fixating the hips and using the GHD to force the obliques to leverage through trunk rotation here. This one looks like eye wash but man does it get the job done if executed correctly

NO CONTEXT LIFT: Block 2, Week 2, Day 2 1A. Split stance IMTP 1B. Split stance depth drop 1C. Standing vert 2A. Landmine split jerk 2B. MB shotput throw with shuffle 3A. 2-1 inverted row 3B. Overloaded ecc deficit push up 4A. GHD iso side bend 4B. Serratus crawls

I find deep tier jumps are way more effective when weighted (for athletes with proficient movement) This athlete specifically has the goal of adding more relative strength through length. Pretty standard stuff. I like viewing deep tier work as “strength based” plyos

Been messing around with this one and finally found a good set up. There’s a lot of value in stabilizing the hips by sitting on the box while also having the opposite leg (non working) in hip flexion. Allows for a lot more focus with little compensation on the working leg.

Stability of the shoulder starts at the rotator cuff/scap complex. This grouping of muscles and tendons must be able to manage a large amount of force, especially for throwers. Train accordingly. 1A. Rear Shoulder Overcoming Iso 1B. Drop Catches (5lb, 3lb, PVC)

One of the most underrated and under utilized exercises: PUSH UP DEPTH DROP High force capacity exercise that is extremely easy to implement into a program. We talk all the time about depth drops for the lower body. Why not the upper? Easy to implement ✅ Large ROI ✅

Overloaded Eccentric Pull Ups Take a staple exercise that you know works and overload it. Simple as that. This one isn’t fancy or flashy, but you best believe it gets the dang job done!

Barbell Wide Stance Side Bends “Spinal engine” work has gained a lot of popularity. That’s great! But that doesn’t just mean move the spine through full ROM under zero constraint. Ranges must to be challenged with resistance to allow the body to strengthen and stabilize

Some more overloaded eccentric work. 1A. 2-1 Inverted Row 1B. Overloaded Ecc Deficit Push Up Low volume, high intensity work. Not as taxing on CNS as an overloaded, heavy compound, but the stimulus is still 🔥 Know when it’s needed. Be smart when you do it.

2-1 Barbell RDL Second phase of pro off season includes some overloaded eccentric work. Depending on the athlete, this is either a primary focus or a secondary focus. Either way, it’s always a focus for me in the early off season. Fill buckets that need to be filled

Humbled to be asked by @Voodoo4Power to hop on!

High Force -> Fast Force Overcoming Iso Pallof to potentiate the fast band rotation. Have him half kneeling in the band rotation to rotate through that front hip a little bit better. Simple, effective early off season work.

OWN YOUR END RANGES Adequate mobility and ROM through relevant movement is great. If that’s not a limiting factor, make sure you’re strengthening and stabilizing the end ranges of those movements. This will only allow higher production and confidence through said movements.

Single Arm Alternating DB Pullovers Been experimenting with this one lately and have really liked it. Emphasizing pulling through the scap and lat to return the DB back above chest level