View Post

5 Reasons Why Pitchers Need to Sprint

I believe strongly in the benefits of speed training for all athletes, including pitchers. Proper speed training helps improve the stretch reflex, enhances coordination, aids in increasing all around hip motion, develops reactivity, and complements strength and power development. It falls directly in line with our overall philosophy of training pitchers to be fast, powerful, and explosive. “Train fast to …

View Post

Teaching the Front Squat Rack

Teaching athletes how to rack the bar is absolutely imperative to for front squatting correctly. There doesn’t need to be a huge learning curve for learning the rack position. A progression can happen in a matter of a few training sessions and be revisited everyday during warm-ups. The two biggest points for learning the position. Athletes must learn to rack …

View Post

Active Thoracic Spine Disassociation

The following videos come from my 2016 CSCCa presentation on the thoracic spine.  It is one of our more advanced progressions through our active t-spine rotation.  I say more advanced because of the control it requires from the pelvis, and t-spine.  In the active series, the internal / external obliques control motion versus our lying progressions where we can apply opposite arm …

View Post

The Hip Dominant Front Squat

The front squat has long been a staple in our program but we often differ from others in why we teach the movement the way we do.  The front squat is normally associated with an anteriorly loaded pattern that has a more vertical torso than the back squat.  With the front squat we often see athletes drop straight down into the hole …

View Post

Medball Throw Series

Fall semester intern Colin Feikle gives a brief demo and description of 8 medball throws that we use with rotational sports at different times throughout the year. Generally, we prefer a 6-10# medball with 5-10 reps per side per throw. Side Throw – Focus: Hip rotation Front Throw – Focus: Hip extension into the wall Rebound Throw Focus: Weight transfer …

View Post

Get It Up At All Cost Part II

In part I of Where Have All the Max Days Gone, I discussed several reasons on why we don’t use the traditional “Max Day” in our training format much anymore.  Part II began to grow after hearing feedback from colleagues, and former interns.  I had forgotten to list one of the primary reasons for eliminating testing days, which is the …

View Post

RBI Performance Podcast

I spent this past Saturday talking with Blair Bundy, and Steven Reinlie.  Both played college baseball and are involved with the game now in the respective professions.  Blair is a PT in Houston.  Steven is a DC in Austin and spent time as a strength coach early on in his career.  Both treat athletes from little leaguers on up whether it’s rehabbing them from minor overuse injuries, return …

View Post

Hip Matrix w/ Rotation

One of my favorite exercises for creating dis-association of the thoracic spine is the Hip Matrix w/ Rotation.  This movement came to us several years ago from one of our former interns Jeremy Fraden and we have used it ever since.  Dis-association can create high levels of muscle activation, and motor control within a joint or segment of the body.  In this instance an …

View Post

Considerations for Training Overhead Athletes

Guest Post Written by Drew Mitchell UC-Irvine Assistant Strength & Conditioning Coach www.twitter.com/uncle_drew80 Drew is a former intern of mine, and one of the smartest coaches you’ll find in the performance field.  He searches continuously for knowledge looking for the best methods to train his athletes at UC-Irvine.  This is a great post that gives coaches another perspective on the training …

View Post

Where Have all the Max Days Gone

Every serious athlete who’s gone through a dedicated strength program one time or another can remember max days. We’ve all done them at one time or another. One day dedicated to testing your lifts to see how strong you’ve become from the previous training. Max days have their positives and negatives. For myself, as I’ve gained more experience, I often …