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3 Principles for More SPEED

Quality over quantity Charlie Francis has been a great influence to me over the course of my career.  The famed Canadian sprint coach believed that you develop speed with speed.  We train at full intensity when we are trying to develop speed, and acceleration.  All runs are as fast as the body will allows us for that given day which …

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Front Squat Warmup Series

We front squat a lot at TCU.  This is a quick 6 min specific warm up that we utilize for the front squat.  We don’t always have the time to do this in its entirety but will do at least one from this series prior to any squat loaded days. We start with the barbell ankle smash side to side for 1 minute each.  …

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Shoulder Injuries – Rethinking Your Program

The shoulder is a complex area that gets injured as much as any body part in athletics. Throwing sports are not alone with shoulder problems, football presents is own set of problems as the shoulder is one of the most injured areas as well.  So with that in mind, I threw some thoughts together based on a presentation I gave two years ago …

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Why FRONT SQUATS reign king

The back squat is not the king of all exercises for our baseball program and here’s why…. 1. Lumbar spine and Pelvis Mechanics The biggest reason we moved exclusively to the front squat over 5 years ago is to protect our kids’ low backs. The front squat goes a long way in keeping the pelvis in a more neutral state compared …

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8 In-Season Training Tips

I was thinking to myself about our in-season program on our bus ride to the Super Regional in College Station this afternoon and came up with a random list on programming for in-season training.  I use, or have used, most everything on this list at one time or another in the training of  baseball, and football athletes.  Obviously, this isn’t …

What it takes to succeed – A MUST READ!

This is a must read article for what it takes to succeed at not only golf but anything in life.  One of the best things I’ve read in recent memory and well worth the time for any athlete or coach.

Four Components of the Warm Up

One thing that often time gets overlooked is the warmup.  The warmup for my athletes is too important to brush over.  Time is a limiting factor in most of our day at the NCAA level so we use our warmup needs to achieve 4 things in each session: 1. Movement Skills – We utilize a variety of movements throughout the warmup as …

TCU Physcial Performance Center

We recently opened a new facility for our training needs at TCU.  The new facility houses 32 rack / platform combinations in an 18,000+ square foot facility.  One of the best features is having our facility connected to our indoor.  [youtube=http://www.youtube.com/watch?v=GTIo7Q2YmD8]

Pallof Press

Quickly becoming one of my new favorite movements is the Cable Pallof Press.  We have used these with bands for years prior to having cable machines in our weight room, so there are other options for those of you who are without cables.  The movement trains anti-rotation of the the trunk.  Creating strength through anti-rotational exercises also produces strength in rotational exercises, …

Pull-ups, or Chin-ups

I read this article a while back in the NSCA Journal and forgot about it until I saw a post by Mike Reinold earlier this week.  Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise If you haven’t read the article its pretty evident that it compares muscle activation during the three variations of a pull-up.  …