🧨 Dynamic Effort Session 🧨 — Dynamic Effort training is a method aimed at improving rate of force development. It utilizes non-maximal loads with the goal of incredibly high velocity. In essence it works the velocity side of the force velocity curve and swims different portions of that curve — Banded Trap Bar Deadlift Overhead slam (not in video) 5x3 •••• Medicine Ball Lateral Bound 3x5ea Rotational Push-Pull 3x5ea Kettlebell Swing 3x10 —

🏋🏻‍♂️Lower Body Day🏋🏻‍♂️ — Squat Hinge Lunge — Lower body days are very simple for me. I don’t overthink it, I just challenge each pattern as best as I can. Anytime you have too much bias to one thing you create deficiencies. Sometimes bias is good. You need bias when there IS deficiencies. But balance is also good.

Often athletes come to me before a game or the day before a game. Here’s a perfect example of a pre-game or day before game type lift. Also keep in mind this is this kids 4th or 5th day with us. Wasn’t a huge need to “load” for this day.

I love love love hammering the basics with young athletes. Marco is a SOLDIER. Never a single complaint, always 100% focused and always 100% willing to get better. It probably helps having an older brother too. Here is a sample lifting session from our main block that has some key components. Limiting the environment to produce favorable movement patterns (both upper and lower) and paired with an ACTIVE mobility drill for the ankle knee and hip. These little things stack up over time to prepare athletes for their growth stages and also helps to ENGRAIN correct movement patterns. You can’t lose mobility if you never lost it in the first place AND you will never regret 1000s of reps that pass the sh*t test (if it looks good its good, if it looks like sh*t it is sh*t — Mike Boyle @michael_boyle1959) @aj34_ricci

I get asked a lot to assist in the improvement of strength and conditioning programs. In those conversations I’m often asked: “What can we do in the strength and conditioning program to help reduce ______ injuries?” While it’s not a simple question, I feel as though much of it can come down to what’s controllable. Surely there is much that cannot be, but I believe these to be some simple actionable steps to help reduce likelihood of knee and ankle injuries in the strength program. . . . #education #strengthandconditioning #strengthtraining #injuryprevention #injuryrecovery #injuryreduction

Tell me I’m wrong.

Some really fun crossover run emphasis mirror drills. Fantastic way to “apply” the practice of movement in a chaotic environment. So many ways to progress from here as well. These are perfect examples of “reactive” agility drills. A crucial part of the development of young athletes.

With return to sport athletes we REALLY push the max strength on that 1L throughout the program for improvement of asymmetries. @_blair13 crushing this set. Very impressive.

It’s amazing what you can do when you’re 14-16. Consistency, accountability, and progression. 3 keys to any high school training program. @dylandunn_baseball is shown here using 2x32kg bells + 20lb weight vest for 5 reps. This is absolutely beastly for 15 years old. Good job @dylandunn_baseball .

We take our exercises here very seriously. Elite athlete development. Highest standards and highest expectations only. We obsess about perfection and delivering results. Not a single set or rep is not calculated to perfection. Perfect example with these two: @lia.parra06 @heathermedlen @emersongirlssoccer @brook08170

Glute Ham Raise Hack — Glute ham machines are hard to come by, and they are also big space suckers. I can’t honestly say that there is many exercises that hit your hamstrings so hard. Never felt this sore from RDLs or leg curls haha. I would definitely consider this the king of posterior chain. — Here’s a setup using a keiser speed bar on a keiser rack. The important part is getting a bar pad for the heels so it doesn’t suck. Thought this might be helpful 🤔 🤷🏻‍♂️

Did 1776 ft on the versa to commemorate 9/11 today - used a 40lb vest to honor the equipment fireman wear. Didn’t get the full 2200 steps. Thanks for the challenge (Wes from my work - no instagram).