Grant Geib
@G2Geib
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WMU Football Director of Strength and Conditioning
Kalamazoo, MI
Joined October 2016
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Staggered Stance Thruster! Low angles building power through the ankles, knees, and hips.
#SharpentheSword
#Process
#Execute
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Home workouts are a great opportunity to work on your flexibility and mobility! This is one of my favorite hip mobility circuits and it works great as a warm up on lower body days. Perform 3-5 reps on each side.
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Rookie Group in the building! Partner resisted (manual) hamstring leg curl. Knee dominant with a focus on eccentric load and time under tension. Works as a great precursor to Nordic Curls.
#SharpentheSword
#Process
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Skill group building balance and brakes with KB Split Drop! The offset load also fires up stability in the groin. Shout out to
@danmode_vhp
for sharing the exercise.
#SharpentheSword
#Process
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“Thruster” Jumps! Working to build low angles and explosive power through the hips. Keep grinding Bigs!
#BuildtheChain
#FOUR
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Split stance Landmine clean to press! Power and coordination on display in the skill group! Shout out to
@danny_ruderock
for the exercise.
#EAT
#Process
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Band Hamstring and Groin work (2 bands tied together). Take care of the hips! Exercise credit to
@Superd3k
#EAT
#Discipline
#Process
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Acceleration circuit:
1) Band Thruster
2) 3 Step Start (push to apply force!)
3) 10yd Start (timing gates)
Need to keep working on shin angles and direction of force, but we are improving each week!
#Process
#EAT
#Discipline
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40yd Dash Stance Tutorial. This 2 min video provides a breakdown for the set-up and fundamentals involved in the 40 start. Set up to apply FORCE in the proper DIRECTION (45 deg angle). That is the key!
#EAT
#Discipline
#Process
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Competitive agility work! Shout out to
@ScottLeech72
for the drill (and several excellent progressions to it).
#EAT
#Process
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Complete Core Workout! Angle Crunch x20e, Rock ups x20e, Crunch x20, Knee-Tuck Crunch x20, Twist x15e, Leg Twist x15e, Dead Bugs x10e (pause!), Rocking Chair x15, Side Plank Bend x20+:20 hold, Super Plank x:30, Superman Series x10e. Perform 1-2 sets.
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The gym is locked down but the show must go on! We will be posting new home workout ideas daily to help keep you guys going. Gallon jug circuit: Front, Side, Rear Shoulder Raise x12e. Curl to Press x15. Row to kickback x15. Upright Row x20. Complete 3-5 rounds. Good luck!
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Still trying to process, still trying to find words. We love you Jamal, and we will all miss you. I will always remember the joy you brought into the room. Gone to soon. RIP 💔
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Summer Hill Work! Power shuffles, bounding, and sprint competitions. Shout out to the “King of the Hill”
@Robersonkid_10
#EAT
#Process
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Total body towel workout! Push Up Slide Fwd. x5-10e, Push Up Slide Lateral x5-10e, Lateral Lunge x10e, Reverse Lunge x10e, Core Roll Out x10, Body Saw x15-20, Pikes x10. Add towel hamstring curls to finish it off (next video). Perform 3-5 sets.
#LIT
#LetsRide
#noexcuses
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Tight Ends crushing the landmine towel row! Strong pulling exercise with the towel for extra grip work.
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Trap Bar Jumps (stick) + Speed Squats (jump depth). Building up power and deceleration in our winter explosive training block.
#EAT
#Discipline
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Plyos and acceleration circuit featuring our Pro Day / NFL Development group!
2-3 Rounds on each side:
Drop Starts
Hurdle Hops to Split Start
Mini Hurdles (1 leg) to Burst
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4th Quarter Superset! Landmine Iso Split Squat + Partner Resisted 1 Leg Curl.
#EAT
#Discipline
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Change of direction work from earlier this week targeting multiple movement combinations, accel + decel angles, and the ability to flip the hips.
#EAT
#Discipline
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Clean work is getting better by the week (shrug pull to hang clean). Bar speed + power!
#EAT
#Discipline
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Skill group was EATing on these Bulgarian Split Squats (100+ lbs. dumbbells)! Continue to grow and elevate the standard.
#EAT
#Discipline
#Process
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Lower Power Circuit! We added a weight vest (backpack) for extra resistance. Use the hip mobility posted this morning to warm up. Squat Jumps x5+10 Squats. Split Squat Jumps x5+10 Split Squats (each). Skater Jump x5e+5e Lateral Squats. 1 Leg RDL x10e. Perform 3-5 sets.
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Top Speed Work! Technical warm up drills (ankle stiffness, posture, leg action) applied into power & sprints.
Ankle hop/spring warm up
PVC switches (2 step)
PVC butt kicks
Bounding
Straight Leg Bounds
Mini Hurdle (wicket) Sprints
#EAT
#Discipline
#Process
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Pro Agility (5-10-5) 2 min breakdown. Set up, line touch technique, and strategies to improve time for this drill.
#EAT
#Discipline
#Process
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Back at it! First workout for team number 118. Locking in on bench press technique and control with the 5 second eccentric count.
#EAT
#Discipline
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L Drill technique! 2 min breakdown of the set up and strategy for this drill. One of the key points is to bend around the cones (avoid 90 degree cuts). Lean and run the curve through the finish!
#EAT
#Discipline
#Process
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Monster lower body conditioning challenge! Mountain Climbers x10e, Wide Climbers x10e, Cross Climbers x10e, Burpees x10, Squats x10, Back to Forward Lunge (right) x10, Squat x10 again, Back to Forward Lunge (left) x10. Skater Jumps x10 (5e). Complete 3-5 rounds.
#LIT
#noexcuses
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QBs on the focus mitts! Power transfer flowing from the feet, hips, core, shoulder, and out the fist (or ball). Great work!
#Eat
#Discipline
#Process
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@DeeEskridge1
shared this unbelievable message he wrote for our team today. I asked if it was ok to spread the word, because it’s a message people need to hear. Love you Dee and appreciate your efforts to bring light to the world! We are with you and “stand as one.”
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Total body workout using only a step up box. Depth Jump x5, Bulgarian Squat Jump x5+8e, Box Pistol Sq x6e, Box 1 Leg Bridge x10e, Lateral Step Up x6e, Bench Dips x15-20, Incline Push Up x10-15, High to Low Reach x10, Y to W Press x10. Perform 3-4 sets. Finish the week strong!
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Bigs must bend! Working on our squat depth and improving every week! Included the mini bands in the warm up sets to emphasize pushing the knees out and ground apart.
#EAT
#Discipline
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PVC Core Walk Out! Skills group showing off the core strength and stability! This exercise is a strong and challenging progression from barbell rollouts. Keep building!
#FOUR
#BuiltDifferent
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Snapshot of today’s barefoot warm up incorporating a Foot, Ankle, and Knee Stability Circuit. Excellent job by the skill groups locked in on the details and purpose.
#FOUR
#BuiltDifferent
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Bigs must bend!!! OL/DL group locked in on the KB windmill. Great total body exercise to improve both mobility (T-spine/lower body) and stability (shoulder).
#SharpentheSword
#Effort
#Process
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Rookie Group locked in on the upper body fundamentals (pulling and pushing)! Training with purpose, control, and technique. Let’s keep stacking days!
#Process
#SharpentheSword
#Execute
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Incorporating plyometric and change of direction “obstacle courses” into the training program this summer to build explosiveness through multiple angles and movement combinations.
@skyymoore_3
and
@Chub_gotti23
executing at a high level!
#LetsRide
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Adding some variety to our wall sit warm up with the classic “bucket brigade” variation. The work is always easier when you do it for the guys next to you!
#EAT
#process
#discipline
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First workout card of the new training cycle! Week 1 / Day 1. Click on the YouTube link to view video demonstrations for all exercises. Let’s go! Your Legacy is Today!
#LIT
#LetsRide
#noexcuses
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The return! Appreciate all who participated in the take home workouts we posted this summer! The goal was to provide an opportunity to grow & improve regardless of the resources. Good luck this season & continue to build your legacy one day at a time!
#LIT
#LetsRide
#noexcuses
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Team
#116
back at it these last few weeks building work capacity (endurance) in preparation for our winter strength block. CHOOSE to attack each day with a purpose!
#BuildtheChain
#FOUR
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French Contrast work on display in the final power phase of summer.
@AbdusZahir
with an excellent demo round!
Hatfield Squat x2
Depth Jump Series x1
Trap Bar Squat Jump x3
Reverse Band Jump x5
#EAT
#Process
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Bulgarian (RFE) Split Squat. Offset load with an 8 second tempo. SERIOUS! Big Skill group at work!
#EAT
#Discipline
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Friday Hill Work! Blessed to have this beautiful speed training landscape built right into Waldo Stadium.
#SharpentheSword
#Process
#Execute
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Hip “flow” mobility series. Perform each stretch for about 5 seconds and flow right into the next one. Complete 3 sets. Take advantage of the opportunity to work on your mobility & flexibility at home, it will make you better!
#LIT
#LetsRide
#noexcuses
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Bigs Group on Offset KB lunges! We are using 60lbs in 1 hand / 40 lbs in the other… plus some bonus chain weight. Loads on the field are not always perfectly balanced, why not challenge this in the weight room to improve stability under load?!
#SharpentheSword
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Grip training with Coach Murray! All you need for these exercises are a couple of bricks or books taped shut. If you have to catch/handle a ball, or make a tackle, these are a great way to build strong hands. Keep getting after it!
#LetsRide
#LIT
#noexcuses
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“Murph” Challenge! Workout honors the sacrifice and memory of Lt. Michael P. Murphy who was killed in action in Afghanistan in 2005: . THANK YOU to all those who have served, fought, and died for our country!
#TheMurphChallenge
#MemorialDay
#NeverForget
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Half kneeling (1 knee start). Excellent drill to work on being explosive and “jumping” out in the start. Emphasize the push off on the front leg. To stay fast / get fast you have to keep sprinting! Check out todays full speed workout in the previous post.
#LetsRide
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Prowler + Battle Ropes = Sled Row! Great pull variation that also challenges the grip and core. Way to compete on the last set!
#EAT
#Discipline
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DL training to go get that QB! Coaching staff training to run for their lives haha. Fun drill to work the reactive and unpredictable nature of the game.
#FOUR
#BuiltDifferent
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G2's commitment to making our student-athletes better every single day is what is needed in this program!
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DB Block Step Up! Emphasis on 1st step power in the step up and deceleration to hit the breaks on the bench/block. Skill group putting in work!
#SharpentheSword
#Process
#Execute
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Split Stance Landmine Press! This has been an awesome incline press variation for us this summer, with the added bonus of shoulder and core stability. Great job by the team locking in on quality reps!
#BuiltDifferent
#FOUR
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1st Quarter shoulder stability and rotational work! The warm up is always a great opportunity to sneak in some quality exercises. Train with a purpose!
#EAT
#Discipline
#Process
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Summer Speed Work: Contrast Sled Sprints! Working to transfer the force production of the sled into our acceleration. Great job by the Big Skill group attacking every rep!
#FOUR
#BuildtheChain
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Bulgarian (RFE) Split Squat. Great job being locked in on the tempo and the mindset to execute it!
#EAT
#Discipline
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Coach Murray coming in with a Push Up Workout! Explosive Push Ups (or clap) x10, 3 Grip INCLINE Push Up (wide, normal, close) x5-10e. 3 Grip Regular Push Up x5-10e. Perform 3-5 sets.
#LetsRide
#LIT
#noexcuses
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