Add quality muscle to shoulders, quads and chest by training like a multi-sport athlete for 8 weeks.
Need to build lean muscle? Interested in training like a multi-sport athlete? MINK TRAINING SYSTEMS MUSCLE UP: 8 WEEKS TO LEAN MUSCLE has been used by many of my top clients to help them achieve lean muscle FAST, and to enhance strength, power, and speed for sports! The program utilizes traditional lifts for a foundation of strength, movements to build...
Why you need the lunge…
The lunge forms the basis of many athletic movements: think of stopping on a dime like a soccer player, doing a crossover dribble like a basketball player, and any type of bounding movement. It is also a great way to train overall balance, strength, and joint alignment in the lower body, without weights. Here is how you execute the lunge....
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When my client's strength increased beyond the available weights in the barn gym, we started strapping dumbbells on to the bar with climbing ropes. The keys to a solid deadlift are: inhale prior to pulling to create abdominal compression; pull shoulder blades back and expand chest; engage hips and hamstrings by driving the anterior hips to the bar....
Posterior Chain Strength for Winter Sports
Posterior chain strength is essential not only for proper posture and to combat the effects of sitting too much, but it also plays a huge role in winter sports performance. Specific movements that rely on posterior chain strength include initiating a high speed downhill ski turn and pushing off during the skating stride. The posterior chain encompasses upper back musculature...
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The box jump is one of the best movements for athletes and fitness enthusiasts. However, it is often executed incorrectly. My football/lacrosse client is executing the box jump with precision. Key points are the following: from an athletic base, explode the hips up and out towards the box, drive hands/shoulders to the sky; drive knees high and absorb the forces...
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I train my clients outdoors as often as possible. The benefits to being outside are numerous, whether it be in the ocean, on the sand, in parks, in the woods, using traditional resistance, or odd objects. As I train my athletes, we focus on techniques to develop total body power that is transferable to their sport, prevent injury, build core/hip...
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In the effort to be more connected to our Paleolithic roots, I often have my clients train outside and use the training objects and variability that Mother Nature provides. These include boulders for Functional Training lifts and cross body throws, logs for lifting and walk outs, hills for sprinting, and snow for extra resistance in the explosive phase, as well as to provide extra...
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Who says injury prevention has to be boring? My video describes four movements to make the athlete more durable and reactive through the knees and hip complex. I credit Chris Graham from SMI-LA for his brilliant quote, "the key to life is strong glutes":Strict squat with abdominal bracing Vertical leap without valgus landing Lateral band walk Single leg hop and stick...
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These short metabolic training bursts combines two of my favorites for developing explosiveness, ground based stability (especially for offensive linemen), and functional strength. Combine this series with a 40 yard sprint and repeat for 5 rounds.Offensive Lineman Plate Punch: Assume O-Line staggered stance with solid upper body posture. Produce explosive punch with plate, while maintaining abdominal strength. Hip Drive...
Strength and Conditioning for the Downhill Skier (Part 1)
Temperatures are crisp, leaves are falling, and there is a scent of winter in the air. Die-hard skiers are making plans to head to the mountains over the next few months. In order to maximize your performance on the slopes and minimize injury, you need specialized ski preparation. According to US Ski Coach J. Karlsson, to ski with great intensity, the...