This Week on the Dynamic Sport Performance Blog

When In Doubt, Think Strength and Conditioning

This article here from Coach Michael Boyle really hits home! Whether it’s weight loss, improving bat speed, first step acceleration or rehabbing a shoulder, more times than not, the best way to improve in all of these areas is to get stronger! Take flexibility for instance. We often find that many of the clients we screen lack flexibility, especially in the hips and thoracic spine. After a month of training with us, they’ll find that their flexibility has greatly improved!

 

 With new fad diets popping up almost daily it’s become almost impossible figuring out how to eat a healthy. The Darwinian Medicine website always puts out great content. Here they give you 12  get you in going in the direction without having to dive into a bunch of science journals

255 lb. Hex Bar Deadlift, Double 20 kg Clean and Push Press, 39 inch hurdle hop and a 62 pound Snatch for one explosive 13 year old! This is what we call SPEED training! Check out Daniel Fox going through a speed-strength workout at DSP!

Triphasic Training for Baseball Players

There are still too many strength and conditioning programs for baseball players that rely on heavy back squats and bench press. That’s okay if you want slow, stiff players that are always injured. At DSP we want our Baseball players to be strong, explosive and athletic…and this is how we do it! ‪

This past week we decided to switch our training up this week with some good ole’ GPP (General Physical Preparedness) Aerobic Circuits with our groups. I like to use GPP workouts before starting up a new training program. It’s the perfect way to improve your quality of movement, fix weaknesses that have come about pin your previous program and to enhance your ability to handle greater workloads.

Here’s what we did:

A) 2 KB Deadlift & Pull Up

5 minutes of mobility work (1/2 kneeling halo’s/pigeons/

B) Goblet Squat & Pushup

5 minutes of mobility work (alternating Spiderman/Prying Goblet Squat/Wall Slide)

C) Single Leg Deadlift & 2 KB Clean and Press

5 minutes of mobility work (wall ankle stretch, 1/2 kneeling adductor, foam roll)

Performing exercises in the half kneeling position is a great way to supercharge your workouts without having to increase load and reps. We use them with all of our clients at DSP. They’re great for improving balance, trunk stability, glute medius strength and teaching you how to link up body segments.

 Dr. Quinn Henoch does a great job in this article explaining why half kneeling exercises are so powerful and the absolute best way to train the core!