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Favorite exersice's

I'd have to say squats and shoulder shrugs. Legs and shoulders are my strongest points; wish the rest of me would catch up to em...lol
 
Hang cleans, over head squats, and snatch grip dead lifts.

And plyometrics and acceleration drills.

Br
 
ZiR RED said:
Hang cleans, over head squats, and snatch grip dead lifts.

And plyometrics and acceleration drills.

Br
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Power cleans here. I really need to spend time on over head squats and the snatch. I'm not to skilled with them yet.
 
tigerdb2 said:
Overhead Squats! My man! Yeah nothing is more impressive than seeing somebody O/H Squat a considerable amount of weight
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I just wish I could OH squat. My shoulder mobility is garbage.

Regardless, my favorites are front squats and bent over row.
 
Weighted pull-ups
Squats
jerk caught in OH squat...

Nothing like putting a ton of weight over your head and standing up with it.
 
mattsams89 said:
I just wish I could OH squat. My shoulder mobility is garbage.

Regardless, my favorites are front squats and bent over row.
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Matt, this is Aaron T from etsu. My guess is that your problem may be a thoracic spine mobility issue instead, just based off of what I've seen when you lift.
 
Legacyfighter said:
Matt, this is Aaron T from etsu. My guess is that your problem may be a thoracic spine mobility issue instead, just based off of what I've seen when you lift.
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Trust me, one shoulder is internally rotated and sits shallowly in the joint. I used to have a lot of issues with it until I started hammering rows and face pulls. It doesn't hurt now, but there's a visible discrepancy when I raise my arms overhead. I just haven't invested the time in finding a comfortable grip. I've been attempting to increase mobility though, so I'll keep that in mind.

Not to hijack the thread, but is your training going well? I know I up and left when I left for NY so I haven't seen most people in a while.
 
Well I've been training highschool, college, and pro athletes out of chattanooga since I graduated. Planning on moving to Colorado springs or Miami for the summer to work with some high profile athletes before going back to school.

Oh, and check out mobilitywod.com forget the fact that he's a crossfit guy, he knows his stuff when it comes to mobility.
 
Legacyfighter said:
Well I've been training highschool, college, and pro athletes out of chattanooga since I graduated. Planning on moving to Colorado springs or Miami for the summer to work with some high profile athletes before going back to school.

Oh, and check out mobilitywod.com forget the fact that he's a crossfit guy, he knows his stuff when it comes to mobility.
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Sounds like my kind of work. Good luck on that.

I'll check it out. They do tend to be the most flexible.
 
ZiR RED said:
Did you see the video I posted here a few weeks ago? 115 KG x 3

Br
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Awesome man. I hit 285x2 for a raise ( I work at a big training facility). The hardest part was the snatch balance on the first one.
 
ZiR RED said:
I hate (by hate, i mean LOVE) that guys mobility workouts.

Br
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He definitely has some good stuff on there. The best part to me is that you can see results instantly, and everything is based around getting in better position for certain lifts.
 
Legacyfighter said:
Awesome man. I hit 285x2 for a raise ( I work at a big training facility). The hardest part was the snatch balance on the first one.
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That's damn impressive. What do you mean by "for a raise"? As in a pay raise?

I was able to take it off the rack...I have access to one of the best strength rooms on the east coast.

Br

[video=youtube;Q-sEWIZNkZs]http://www.youtube.com/watch?v=Q-sEWIZNkZs&feature=youtu.be[/video]
 
My fav is probably anything to do with the Prowler

I'm not super strong, but the deadlift is my strongest lift. I love lifts where you use all out max effort over your full body, which is why I love the prowler and deads. Going to give snatch grip deads a try for a while as soon as I'm back in the gym again.

Bench day is always a favorite of mine. Squat not so much, due to lower back, hips and ham issues that I've been fixing. Lordosis is a curse of the modern man.
 
ZiR RED said:
That's damn impressive. What do you mean by "for a raise"? As in a pay raise?

I was able to take it off the rack...I have access to one of the best strength rooms on the east coast.

Br

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Yea, for a pay raise. It was pretty sweet.
 
Honestly it looks pretty dang solid. If anything really stretch out those calves before hand (or gets some oly shoes), and don't be afraid to let the bar travel back just a bit further.
 
ZiR RED said:
Hang cleans, over head squats, and snatch grip dead lifts.

And plyometrics and acceleration drills.

Br
Click to expand...

Hang cleans and deads here.
After getting my hang clean form down ( I don't do the split leg for the press) I have seen what weight I can do go up by 30lbs in just a month.
Its amazing what watching your form in the mirror (from the side no weight) can do for your strength. My goal is 225 x 10 right now I am only hitting 195 x 10 but that is up from 135 2 months ago
 
Sprints are probably my all time favorite exercise. Not for conditioning either. Specifically practicing my starts. In the last 18 months I've gone from 4.9 to a 4.43 laser timed 40. I'll really start loving them if I hit a 4.3_...
 
Legacyfighter said:
Sprints are probably my all time favorite exercise. Not for conditioning either. Specifically practicing my starts. In the last 18 months I've gone from 4.9 to a 4.43 laser timed 40. I'll really start loving them if I hit a 4.3_...
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That's damn fast. Amazing the improvements you can make by improving the start and drive phase technique.

What are your thoughts on improving top end. I've talked to a few strength coaches who feel you can improve acceleration and speed endurance, but top speed is genetic...they described it kind of like a governor on a car.

Br
 
For the most part its learning to run pretty. Knees up to ninety, make it look easy. Have to teach them to put force in th
 
The ground. Driving and pulling your feet through the ground. Other than that, its hard to increase much.
 
Yes...getting good knee drive is key, and often a challenge: Decreasing RF activation and anterior pelvic tilt, increasing psoas strength, and getting athletes to relax as they run.

Br
 
I don't feel that its the strength of the psoas as much as the explosiveness. Most people just don't know how to fire it quickly. I like to really work on explosive knee drive with karaoke drills and regular high knees, as well as work on it while pushing on a wall.. many athletes lack hip flexor flexibility, and tend to miss out on reaching full triple extension which really slows them down.
 
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