Strength

In my position as a strength and conditioning coach in professional baseball, I am often asked for extra work by players looking to achieve an edge. I understand their requests, as baseball history is littered with stories of successful MLB players who ran the extra miles, did the extra reps in the weight room, and...

Introduction: In athletics, muscles work in coordinated synergies to create movements and accelerate, decelerate, and stabilize forces. Athletic movements that are recruited by the nervous system are termed muscle synergies. Muscles synergies work as a coordinated unit to isometrically stabilize, accelerate, and...

Injuries of the hip and groin among professional baseball players can result in a significant number of disabled list days. In a four-year period between 2011 and 2014, there were 1823 hip and groin injuries that accounted for approximately 5% of all injuries that occurred among MLB and MiLB players1. The most common...

The MD ball has become a staple in almost every functional training program because it is one of the simplest and safest tools for developing total body power from the ground up. Regardless of whether you are performing rotary or overhead movements, the MD ball teaches summation of forces from the ground through the...

Speed Squats, Alternate Lunges, Eagles and Squat Jumps Finisher exercises are designed to kick your butt at the end of the workout. A goal for the off-season, spring training and in-season is to “finish strong”. You want a strong finish for each workout, every practice session, every game and the season. Finishers...

It has been well-documented in the scientific literature and through years of practical experience that a strong posterior chain is essential for successful, injury free performance in all sports. Research has also shown that there are numerous exercises with which to effectively train the posterior chain, each with a...

While the back squat has been considered for decades to be the “King of Exercises” by many in the profession2, it is not always possible, especially during the season, to have access to a suitable squat rack, bar and/or appropriate amount of weight. Likewise, there is also the possibility that directly loading the...

What are the Olympic Lifts? What is the Sport of Weight Lifting? In recent years, a lot of attention has been focused on the sport of weightlifting and its ability to enhance sports performance. Although the sport of weightlifting has been around over a century, its use as a sports performance training modality is...

“The legs feed the wolf”, a quote attributable to Herb Brooks, coach of the US Olympic Hockey team that defeated the Russians for the Gold Medal in 1980, is a testament to the importance of training the legs for successful performance in almost all forms of athletic competition. NHL, NBA and MLB athletes play on...

Sled pulls also known as sled drags, hand over hand sled pulls and rope pulls are an excellent functional exercise for the upper body that targets the core, back, shoulders, arms, forearms and hands. This exercise involves using a rope to pull a weighted sled toward you. If you don’t have a plate loading fitness sled,...