Friend Fitness & Performance, LLC

Week in Review - https://mailchi.mp/0afd6a344bcc/week-in-review

Watch these 3 videos to get more out of your lat pulldowns, but if you only have time for one then just watch the last video.

It’s better to polish the basics than it is to progress too fast.

Week in Review - https://mailchi.mp/dfa5970049ce/week-in-review

Some research shows up to 80% of runners will encounter an injury of some kind. Running is a skill that should be treated as such. Get in shape to run, don’t run to get in shape.

Day 1: Shoulder pain and 0 chin-ups. Today: No shoulder pain and 3 chin-ups. Progress. Won’t be long and he will have a little bit cleaner reps and will be repping out more of these. Great work!

Test day for a young athlete looking to get better. Who’s next??

Had a post at the end of last week about using the wall to build and enhance acceleration mechanics. I wanted to build off of that one a little bit with this post showing how you might progress an athlete from more basic to more advanced variations. From static holds to taking it to the turf with falling starts. Holds teach body position, knee drive teaches an aggressive knee, piston teaches pushing toes down and back into the ground, 2 and 3 step knee drive adds complexity, falling starts remove the wall and adds arm action into the equation. To a degree, speed can be taught. Salem Tiger Athletics Cabool Bulldog Athletic Department Houston R-1 School District

Jackson working a little rotational power with the Rotational Med Ball Shotput. Volume up on this as he’s starting to get a little pop off the wall. Good work, Jackson!

Rarely will you need to use more intensity, volume, or frequency than needed to accomplish a goal. If these factors are too high or too advanced early on you will struggle later to achieve the right stimulus to continue to progress. Striving to get these factors in line allows for long term progress.

Training Thoughts of the Week - https://mailchi.mp/a4df3db06d/training-thoughts-of-the-week

You still have time to donate!

Success leaves clues. Want to get faster? Stop jogging all of the time.

Ab Wheel Rollout: Great Anti-extension exercise, often performed, and often butchered. You’ll see hyperextended low backs, people that feel it in the wrong places and everything in between. One thing to consider is to start to messing around with the size of the object that you rollout on. If you’re real close to feeling like you can do an AB wheel rollout, but not quite there yet, then give this stability ball rollout a shot. Hope this helps you and let me know what you think.

Half-Kneeling Pallof Press with Twist.

PB&J drive starting today! Please pay attention to the sizes preferred for each.

Who says KB Swings can only be done on two legs. Once you’ve mastered the swing on two legs and are proficient at hinging on one leg, add some spice and functionality with the 1-Leg KB Swing. It won’t take a lot of load and will humble you.

Add some variety to your anti-rotation core work with the Half-Kneeling Pallof Press Chop and Half-Kneeling Pallof Press with Twist. Keep joints stacked and aligned and hammer the nail with the chop and keep the low back still and only move from the upper back with the twist. The twist allows us to create a little rotation while resisting it at the same time.

We will not have office hours on Thursday, November 26th. Happy Thanksgiving!

Want athletes that accelerate better? Keep them in acceleration postures longer. This drill teaches athletes what it feels like to be in acceleration, while incorporating an aggressive knee drive like you would use to accelerate. Additionally it teaches anterior core control as you work hard to not let the hips sag, hip separation as you bring the knee up as high as possible without tucking under at the pelvis, drives plantar Flexion as you push the toes into the ground, and ...catches some glute work on the downside leg. Programming note: 2-3 sets 4-6 reps each side. Not all need to start here. For example, some might start with just a static hold in this posture or regress down further. Others might progress to other variations like doing more knee drives in a given set... Just play the sport they say. Details matter. Do the little things that most aren’t and separate yourself. See more