💥 Training the Hamstrings 💥
“Create and build out systems, then find ways to make those systems better.” - PM
Be PRO-active… not RE-active.
Many of the movements and exercises you see in this post are already integrated right into our Lower Body Warmups with the intention to train, build, and strengthen both the red muscle and white connective tissue of the hamstrings by increasing muscle size and strength, and load-bearing capacity of the connective tissue.
Return to Play / Maintenance work:
Most soft tissue injuries in field sports, like football, occur to joints and connective tissue. (joint capsules, tendons, ligaments)
Proper strength training and reactive strength training of the hamstrings from a hip and knee dominant standpoint, and a combination of eccentric, isometric, and concentric loading, at a variety of different volumes, intensities, durations, and joint angles can help mitigate soft tissue hamstring injuries. Also paired with other training like mobility/joint function work, and flexibility work, and appropriate exercise selections and progressions of field work (acceleration, max velocity, COD, agility, and conditioning).
Prehab and Rehab = Training
Movements shown:
Slide 1: 3-Position Manual Hamstring ISOs
Slide 2: SL Glute Ham Bridge ISO
Slide 3: SL Supported DB RDLs
Slide 4: Nordic Hamstring Curls (ECC only)
Slide 5: Prone ISO Hamstring (at end range)
Slide 6: Supine Banded Hamstring Tantrums
(Hip dominant)
Slide 7: Prone Physio-ball Hamstring Tantrums
(Knee dominant)
Slide 8+9: Standing 90° Oscillating Isometrics
Slide 10+11+12: Prone 90°, 45°, and Straight Leg Oscillating Isometrics
Slide 13: Ultra High Volume Banded Hamstring Curls #strengthandconditioningcoach #strengthandconditioning #strengthcoach #strength #power #speed #mobility #joints #jointfunction #frc #funtionalrangeconditioning #functionalrangesystems #internalstrengthmodel #westside #westsidebarbell #westisdeconjugate #conjugate #conjugatemethod #collegefootball #football #strengthtraining #training #nfl #ncaa #cscca #nsca
Add some tools to The Tool Box 🛠️🔥
Shown above are a few different RTP and maintenance protocols and exercises to treat a variety of different joint and soft tissue injuries - whether it be a minor soft tissue strain or Grade 1-2 tear, a form of tendinopathy, or in the RTP process coming off a post-surgical Grade 3 connective tissue injury. We implement these with our athletes in training to rehab and treat those issues, heal and restore that joint or tissue to proper working function and improve it’s integrity.
Protocols for…
💥Shoulders
💥Spine
💥Hips
💥Hamstrings
💥Knees / Quad + Patella Tendons
💥Ankles + Calf + Achilles + TibFib #strengthandconditioning #strengthcoach #strength #power #speed #mobility #joints #jointfunction #frc #funtionalrangeconditioning #functionalrangesystems #internalstrengthmodel #westside #westsidebarbell #westisdeconjugate #conjugate #conjugatemethod #collegefootball #football #strengthtraining #training #nfl #ncaa #cscca #nsca
💥SPINE CARE💥
TRAIN THE SPINE!
The spine is made up of 33 vertebrae, and 24 of those vertebrae have movable facet joints meant to flex, extend, and rotate. Training and improving joint function - Flexion, Extension, and Rotation of the spine is very important for proper working function of the spine.
Here are a few movements shown in the videos that can be beneficial in training and improving joint function of the Spine:
💥FRC Tall Kneeling Spine CARs (emphasize hip extension)
💥FRC Standing Spine CARs - on a Belt Squat (to stabilize the hips and pelvis from moving to better isolate the Spine)
💥Belt Walks (Spinal traction/decompression)
💥T-Spine Flexion + Extension
💥T-Spine Rotations (exhale as you reach, eyes follow hand)
💥Lumbar Spine Flexion + Extension
💥Reverse Hypers - BW and weighted
***Note: The Lumber spine moves in millimeters… but it moves***
While improving joint function of the Spine, you also need to strengthen the Core (Abdominal Wall). Strengthen the Core to support the spine as your athletes move dynamically through space. Emphasize training the Core with a neutral Spine. Train anti-rotation, anti-flexion, anti-extension, anti-lateral flexion… anterior core, obliques, and posterior core (like your multifidus, QLs, and erectors).
***Note: To support the spine while Axial loaded - whether lifting weights or blocking another man for example in the sport of football.***
Here are a few movements shown in the videos that can be beneficial in training and strengthening the Core:
💥McGill Curl Ups
💥3-Way Bridge
💥Reverse Hypers - BW and weighted
💥Loaded Carries - Farmer, Suitcase, and Anterior
💥Heavy Pallof Holds
💥Heavy Pallof Rotations
***Incorporate these into your Warmups prior to Training your heavy Axial Loaded compound movements like…
•Squat Variations
•Deadlift Variations
•Olympic Movements
TRAIN HARD, and TRAIN SMART!!!
GET BRUTALLY STRONG!
But having a HOLISTIC approach to training is important - training all athletic qualities all the time!
Great to see and catch up with friends and mentors, and have the opportunity to hear some elite coaches speak and share knowledge, advice, and experiences at this years @csccaofficial conference
💥💥💥Some nuggets from Coach Mick’s and Coach Niko’s presentation:
•Trust your training.
•Have a Vision - Then build a Staff to drive that Vision.
•Create and drive relationships, build trust and loyalty with everyone in the program.
•Be the most consistent person in the program.
•Trust/Loyalty: Non-negotiables (the controllables) work ethic, toughness, attitude, energy, attention to detail
•4 C’s: Competent, Character, Connection, Consistency
•Everyone in the program has to know the expectations - and they need to be reinforced on a daily basis.
•Use your resources to improve the program.
•Not what you do, but how you do it.
•Be you, but be you with energy.
•How do you create longevity:
Be authentic, be genuine, in it for the right reasons… 2 things:
1. Chase Development - be in a place where you are learning and growing, seek development
2. Seek a Mentor - someone that invests in you
•Change is inevitable, growth is not.
•If it’s not broke, break it, and find ways to make it better.
•Players have to trust the coaches, but player have to trust each other.
•Drive, enforce, enhance the culture.
•You’re not overwhelmed, you’re just busy.
•”Operational Alignment:”
Address needs and enhance them
Impact extends beyond weightroom
•Everyone has to hear the same message, same verbiage, be on the same page.
Also congratulations to @clarequib and @bdill80 on earning MSCC, Master Strength and Conditioning Coach 🔥
💥2-Board -
135 x 2x10
185 x 8
225 x 6
275 x 3
295 x 3
315 x 3
345 x 1
365 x 10
405 x 5
💥Rep Out w/ Airex - 275 x 20
💥Pull ups - 4 x 5
💥Machine Pull - 2 x 20
💥DB Shrugs - 4 x 50
💥Band Tricep - 1x200
💥 Training the Shoulder Joint💥
“Create and build out systems, then find ways to make those systems better.” - PM
Be PRO-active… not RE-active.
Many of the movements and exercises you see in this post are already integrated right into our Upper Body Warmups and RTP Shoulder Maintenance Protocols with the intention to train, build, and strengthen both the red muscle and white connective tissue of the Rotator Cuff, Labrum, and Glenohumeral joint by improving joint function, increasing muscle size, strength, and load-bearing capacity of the connective tissue.
Prehab and Rehab = Training
Return to Play / Maintenance work:
Most soft tissue injuries in field sports, like football, occur to joints and connective tissue. (joint capsules, tendons, ligaments)
Proper strength training and reactive strength training of the shoulder can help keep athletes healthy - pressing and pulling, using a combination of eccentric, isometric, and concentric loading, at a variety of different volumes, intensities, durations, and joint angles can help mitigate soft tissue shoulder joint injuries. In conjunction with other training like mobility/joint function work, flexibility work, and connective tissue work, using appropriate exercise selections and progressions.
Typically use a 1:2 to 1:3 Push to Pull Ratio, given the sport demands of football.
Movements shown:
Slide 1: FRC Shoulder Axials IR + ER x5e
Slide 2-3: FRC Shoulder CARs x1e
Slide 4: YTWA’s - Holds, Reps, Pulses x5e
Slide 5: Prone Shoulder IR + ER ISOs and Reps
Slide 6: Sleeper IR Stretch + ER PAILs - ISO Ramping 25,50%
Slide 7: Sleeper ER OIMA’s x10e
(Oscillating Isometric Muscle Actions)
Slide 8+9: Prone Shoulder ER Stretch + IR PAILs - ISO Ramping 25,50,75,100%
Slide 10+11: FRC Shoulder IR + ER PAILs - ISO Ramping 25,50,75,100%
Slide 12+13: Banded Shoulder IR + ER x20e
Slide 14: Banded 3-Way Pull Aparts x10e
Slide 15: Banded No Moneys ISO + Reps
Slide 16: Banded 3-Way Facepulls x10e
Slide 17: Banded YW Press + As x10e
Slide 18-20: Shoulder ISO Ramping 25,50,75,100% - Flexion, Lateral Flexion, Extension
Great opportunity for a young aspiring strength coach to learn, grow, and gain hands on experience. Come be developed! #strengthandconditioningcoach #strengthandconditioning #strengthcoach #strength #power #speed #mobility #joints #jointfunction #frc #funtionalrangeconditioning #functionalrangesystems #internalstrengthmodel #westside #westsidebarbell #westisdeconjugate #conjugate #conjugatemethod #collegefootball #football #strengthtraining #training #nfl #ncaa #cscca #nsca
Here’s the beef🥩
💥2-Board Press:
135 x 20
185 x 10
225 x 5
275 x 3
315 x 1
345 x 1
365 x 1
395 x 1
415 x 1
445 x 1
465 x 1
💥Close Grip:
1 x 8-10 @ 315,
Drop Set 1 x 20 @ 225
💥Pull Ups: 3 x 5
💥Machine Pull: 2 x 20
💥DB Shrugs: 3 x 50
💥Band Tricep Pushdown: 1 x 200 #strengthandconditioningcoach #strengthandconditioning #strengthcoach #strength #power #speed #mobility #joints #jointfunction #frc #funtionalrangeconditioning #functionalrangesystems #internalstrengthmodel #westside #westsidebarbell #westisdeconjugate #conjugate #conjugatemethod #collegefootball #football #strengthtraining #training #nfl #ncaa #cscca #nsca
