Official Strength Debates
@StrengthDebates
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Non Essentials of S&C and Fitness | All opinions, ideas, questions welcomed | DM us a poll you’d like to see
Oklahoma, USA
Joined November 2011
Swole Press is an instant favorite. Anytime I show someone this they immediately tell me how good it is
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I played D1 and coached D2. Here’s the difference . D1 I was given multiple batting gloves. Had some for practice only and for game only. D2 they had to supply themselves with their own. Keep reading 👇🏼👇🏼👇🏼.
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Shorts should be short. Liberate the thighs!!
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Has anyone seen anything more impressive??. The back flip at the end too…. Da1998beast on IG
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Picture was taken within the same week. Vote beard or no beard ??
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I promise you won’t get “too big”. And you def won’t get “too strong”. It takes what it takes
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The Big 3: .1️⃣ Squat.2️⃣ Bench.3️⃣ Deadlift. The Bigger 3: .1️⃣ Front Squat.2️⃣ Overhead Press.3️⃣ RDL. The BIGGEST 3: .1️⃣ Rear Foot Elevated Split Squat.2️⃣ Single Arm DB Bench.3️⃣ Single Leg RDL. EXPAND PAST THE BIG 3.
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Pretty good hip series here for yourself or if you have a big group and some bands. The band is going to activate the hip as well as create individualized barrier for some hip mobility
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Best way to get a smaller waist is to make your shoulders bigger. You’re welcome
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Ben Joyce, throws 105. Was playing in the SEC last year, just made his MLB debut . Attributes his velo to nutrition/training and gaining the strength to do so
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Pretty good hip series here for yourself or if you have a big group and some bands. The band is going to activate the hip as well as create individualized barrier for some hip mobility
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The Big 3: .1️⃣ Squat.2️⃣ Bench.3️⃣ Deadlift. The Bigger 3: .1️⃣ Front Squat.2️⃣ Overhead Press.3️⃣ RDL. The BIGGEST 3: .1️⃣ Rear Foot Elevated Split Squat.2️⃣ Single Arm DB Bench.3️⃣ Single Leg RDL. EXPAND PAST THE BIG 3.
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Is this an unpopular opinion???. Put a baseball player in any sport and he will compete. Put an athlete from any other sport into baseball and they aren’t able to compete.
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The Big 3: .1️⃣ Squat.2️⃣ Bench.3️⃣ Deadlift. The Bigger 3: .1️⃣ Front Squat.2️⃣ Overhead Press.3️⃣ RDL. The BIGGEST 3: .1️⃣ Rear Foot Elevated Split Squat.2️⃣ Single Arm DB Bench.3️⃣ BB Single Leg RDL.
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What separates D1 athletes from D2 athletes?. 👇🏼👇🏼👇🏼.
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The Big 3: Squat, Bench, Deadlift. The BIGGER 3: Front Squat, Overhead Press, RDL.
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Florida vs LSU. Literally everyone 6ft + 230+. LIFT THE WEIGHTS.
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Is this an unpopular opinion???. Put a baseball player in any sport and he will compete. Put an athlete from any other sport into baseball and they aren’t able to compete.
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FREE GIVEAWAY . I’m giving away some speed and agility sessions. I have Linear, Lateral and Multi Directional sessions planned out just like this in google docs. You could run it for 6 weeks+. It will be unlocked, and you can have it. Retweet, like and follow I’ll get it to you
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My Criteria for being STRONG. Back Squat: 2x BW.Front Squat: 1.5x BW.Deadlift: 2.5x BW.RDL: 2x BW.Standing Military Press: 1x BW.Bench Press: 1.5x BW.Incline Press: 1.25x BW.SA DB Bench: .5x BW.Pull Ups: > 15.Push Ups: >30 in 30 sec. Fair? Let me know your thoughts 👇🏼.
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Performance IS the new Aesthetics . Should you cut? Bulk?? Those are the wrong questions. Get strong and all the other stuff works out on its own. Lift the Weights
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My Criteria for being STRONG. Back Squat: 2x BW.Front Squat: 1.5x BW.Deadlift: 2.5x BW.RDL: 2x BW.Standing Military Press: 1x BW.Bench Press: 1.5x BW.Incline Press: 1.25x BW.SA DB Bench: .5x BW.Pull Ups: > 15.Push Ups: >30 in 30 sec. Fair? Let me know your thoughts 👇🏼.
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Don’t just stop at the big 3!!!. The Big 3: .1️⃣ Squat.2️⃣ Bench.3️⃣ Deadlift. The Bigger 3: .1️⃣ Front Squat.2️⃣ Overhead Press.3️⃣ RDL. The BIGGEST 3: .1️⃣ Rear Foot Elevated Split Squat.2️⃣ Single Arm DB Bench.3️⃣ BB Single Leg RDL.
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The most impressive jumps I’ve ever seen. Backflip at the end is insane
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My Criteria for being STRONG. Back Squat: 2x BW.Front Squat: 1.5x BW.Deadlift: 2.5x BW.RDL: 2x BW.Standing Military Press: 1x BW.Bench Press: 1.5x BW.Incline Press: 1.25x BW.SA DB Bench: .5x BW.Pull Ups: > 15.Push Ups: >30 in 30 sec. Fair? Let me know your thoughts 👇🏼.
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The Big 3: .1️⃣ Squat.2️⃣ Bench.3️⃣ Deadlift. The Bigger 3: .1️⃣ Front Squat.2️⃣ Overhead Press.3️⃣ RDL. The BIGGEST 3: .1️⃣ Rear Foot Elevated Split Squat.2️⃣ Single Arm DB Bench.3️⃣ Single Leg RDL. Low rep sets for all- Sets of 1-3 reps per set. 18-36 total reps each.
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Strength.
When YOU’VE been squatting, cleaning, and training with your teammates all offseason, and the DB you line up against has been doing ladder work and collecting t-shirts with that “elite” 7 on 7 team: .
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Y’all can clown on me all you want but Stuart McGill talking about 30 sets of 1. So if you hate to hear it from me you might like to hear it from him.
This pull-up method is GOLD!. Dr. Stuart McGill shares his secret pull-up method with elite Powerlifter Brian Carroll that creates 100% activation of your back muscles!
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I played in the SEC and never heard of a Single arm DB Bench until 3 years after my playing days. Still mad about it. If you’re an athlete prioritizing strength, size speed as well as mobility and movement I can’t imagine why this wouldn’t be a constant in your program
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Glycogen depletion . It’s a goal I have at the end of my workouts, making room for carbs
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Hands on knees is the more efficient way to recover. Who else has some bones to pick with former coaches? Lol
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Change of Direction Drill . If you’re in need of a new cone drill this is the one
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Hip Series for your next lower body session. Can also easily be done for big groups. The band is going to activate the hip as well as create individualized barrier for some hip mobility
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Hypertrophy Sets. It’s not.❌3x8.❌3x10.❌3x12. It’s actually.✅24 reps .✅30 reps.✅36 reps. THEREFORE MORE HYPERTROPHY IS.🔥8x3.🔥10x3.🔥12x3.
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Trust me, it’s a game changer. I haven’t held the actual handle in over a decade and every time I show someone this their mind is blown the difference it makes
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👀👀👀. Credit: Prof.lorisparrinello on IG
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He said to only do 1-2 reps at a time at 100% effort instead of 6 reps at 60% effort. LOW REP SETS.
This pull-up method is GOLD!. Dr. Stuart McGill shares his secret pull-up method with elite Powerlifter Brian Carroll that creates 100% activation of your back muscles!
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Hypertrophy is not 8-12. It’s at least 18-36 TOTAL reps. And I’m tired of people not acknowledging that it’s the total reps that matter more than the reps per set. I like 15-25x your max in tonnage. Here are some general numbers 👇🏼.
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Acceleration/Deceleration Drill. Plus as you can see it’s minimum equipment and very competitive . Add it to your list this week!!
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C&J 2.7x body weight is crazy.
Indonesia's Rizki Juniansyah weighs 160 pounds. He just successfully lifted 437 POUNDS of weights over his head in the clean and jerk to win gold and set an Olympic record. 🤯. #ParisOlympics
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I could keep going but the point is, the work is worth it. Get up early, get your extra practice, lift the weights, dedicate yourself to the game & if you ever think it doesn’t matter…it does. Nothing wrong with playing D2, but if you’re wondering, it’s a big difference.
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My Criteria for being STRONG. Back Squat: 2x BW.Front Squat: 1.5x BW.Deadlift: 2.5x BW.RDL: 2x BW.Standing Military Press: 1x BW.Bench Press: 1.5x BW.Incline Press: 1.25x BW.SA DB Bench: .5x BW.Pull Ups: > 15.Push Ups: >30 in 30 sec.Vert: >30. Fair? Let me know your thoughts 👇🏼.
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Hypertrophy Sets. It’s not.❌3x8.❌3x10.❌3x12. It’s actually.✅24 reps .✅30 reps.✅36 reps. THEREFORE MORE HYPERTROPHY IS.🔥8x3.🔥10x3.🔥12x3.
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My Criteria for being STRONG. Back Squat: 2x BW.Front Squat: 1.5x BW.Deadlift: 2.5x BW.RDL: 2x BW.Standing Military Press: 1x BW.Bench Press: 1.5x BW.Incline Press: 1.25x BW.SA DB Bench: .5x BW.Pull Ups: > 15.Push Ups: >30 in 30 sec. Fair? Let me know your thoughts 👇🏼.
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Updated. Criteria for being STRONG. Back Squat: 2x BW.Front Squat: 1.5x BW.Deadlift: 2.5x BW.RDL: 1.5x BW.Standing Military Press: 1x BW.Bench Press: 1.5x BW.Incline Press: 1.25x BW.SA DB Bench: .5x BW.Pull Ups: > 15.Push Ups: >30 in 30 sec.Jump: > 33 in.Sprint: < 4.8 40y sprint.
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Modern S&C. Athlete: I want to get bigger, stronger and faster. Coach: here’s 20 min of stretching and 15 min of stability work. Then we will barely lift weights while I criticize you on every rep while we regress everything. But we will put all that on fancy paper for you.
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One of the best exercises that I never see anyone do
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Well done love this tip!!!.
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Isaiah Rivera. He has a 50.5 inch vert. Listen to what he does to train his vertical jump. Let me know what you think 👇🏼👇🏼👇🏼
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Plot: you’re doing 4x8 on bench . 3rd set you BARELY get 8, no way you get it again. Most take weight off. Which is why you SHOULD add weight. Turn the last set of 8 into 2x4 with an added 5 pounds from the sets of 8 you were doing. This is how you separate yourself from the rest.
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Reminder that Dr. Stuart McGill is in fact an actual expert . What’s your favorite thing you’ve learned from him???. 👇🏼👇🏼👇🏼.
This pull-up method is GOLD!. Dr. Stuart McGill shares his secret pull-up method with elite Powerlifter Brian Carroll that creates 100% activation of your back muscles!
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For your large summer groups. Quick easy and very efficient way to prep lower body for training . 👇🏼👇🏼👇🏼
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Strength diminishes within 14 days . Speed tends to diminish around 3-5 days . What’s this mean? Lift 85% or more at least once a week 1-5 reps. But never take speed out.
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S&C Definitions . BB- Barbell.DB- Dumbbell.KB- Kettlebell.SA- Single Arm.SL- Single Leg.OHP- Overhead Press.PUP- Push Up Position.TK- Tall Kneel.AMRAP- As many reps as possible.ISO- Isometric.SS- Split Squat.RFESS- Rear foot elevated split squat.ROM- Range of motion.
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RDL Hack. It’s almost automatic. The roller will help the athlete “find the hips” or find the tension. When you remove the roller be sure to keep bar close to body like you’re shaving your legs with the bar
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I believe in heavy single arm overhead presses as a primary strength exercise. A limiting factor is your ability to pick the DB up to max out with it. For that reason I created the Swole Press. Give it a shot!
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This is absolutely insane.
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I believe in heavy single arm overhead presses as a primary strength exercise. A limiting factor is your ability to pick the DB up to max out with it. For that reason I created the Swole Press
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You don’t have a dip bar? . Yes you do!!
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3x8, 3x10 and 3x12 will likely make you bigger. They won’t really make you stronger and more powerful. You can do it all at the same time, just flip it. 8x3, 10x3, 12x3. More context 👇🏼.
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My take on Trap Bar Deadlift. It’s a squat. Therefore, Trap Bar Deadlift is not a substitute for a barbell deadlift. And you cannot compare the 2 in any way . 2 completely different movements, 2 completely different outcomes . 🤝.
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If you haven’t tried these, it’s a game changer . 👇🏼👇🏼👇🏼.
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Strength diminishes within 14 days . Speed tends to diminish around 3-5 days . What’s this mean? Lift 85% or more at least once a week 1-5 reps. But never take speed out. Great advice for in season training.
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LIFT THE WEIGHTS.
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Updated. Criteria for being STRONG. Back Squat: 2x BW.Front Squat: 1.5x BW.Deadlift: 2x BW.RDL: 2x BW.Standing Military Press: 1x BW.Bench Press: 1.5x BW.Incline Press: 1.25x BW.SA DB Bench: .5x BW.Pull Ups: > 15.Push Ups: >30 in 30 sec.Jump: > 33 in.Sprint: < 4.8 40y sprint.
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Sarah weighs 150. Sarah rows 150 with 1 arm
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Dumbbell Overhead Bench Press . 100lbs for 10 reps as my last set of AMRAP
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Hypertrophy is not 8-12. It’s at least 18-36 TOTAL reps. And I’m tired of people not acknowledging that it’s the total reps that matter more than the reps per set. I like 15-25x your max in tonnage. Here are some general numbers 👇🏼.
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Sarah pressing 95 with one arm. She weighs 150
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“Bodybuild the upper, athlete the lower”.
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He said to only do 1-2 reps at a time at 100% effort instead of 6 reps at 60% effort. LOW REP SETS. Disclaimer- this mindset is best for compound free weight exercises. I would not apply to single joint exercises or machines personally.
This pull-up method is GOLD!. Dr. Stuart McGill shares his secret pull-up method with elite Powerlifter Brian Carroll that creates 100% activation of your back muscles!
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Sets for Hypertrophy . It’s not.❌3x8.❌3x10.❌3x12. It’s actually.✅24 reps .✅30 reps.✅36 reps. THEREFORE MORE HYPERTROPHY IS.🔥8x3.🔥10x3.🔥12x3.
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Here’s a good look at the most difficult thing to do in any sport.
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He said to only do 1-2 reps at a time at 100% effort instead of 6 reps at 60% effort. LOW REP SETS.
This pull-up method is GOLD!. Dr. Stuart McGill shares his secret pull-up method with elite Powerlifter Brian Carroll that creates 100% activation of your back muscles!
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Pendlay, Power Row I don’t care what you want to call it. But you gotta add this to your primary strength exercises if you’re looking to make changes in the new year
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Non Negotiable for me with HS Athletes. I’m a firm believer in these exercises . Weekly:.✅ Back or Front Squat.✅ RDL.✅ Pull ups.✅ Single Arm Bench.✅ Single Arm Row.✅ Single Leg Squat. All Sports, year round.
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Almost like lifting DOES compliment sprint speed 🤷♂️
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3x8, 3x10 and 3x12 will likely make you bigger. They won’t really make you stronger and more powerful. You can do it all at the same time, just flip it. 8x3, 10x3, 12x3. More context 👇🏼.
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Hypertrophy Sets. It’s not.❌3x8.❌3x10.❌3x12. It’s actually.✅24 reps .✅30 reps.✅36 reps. THEREFORE MORE HYPERTROPHY IS.🔥8x3.🔥10x3.🔥12x3.
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Steal this COD drill. Little bit of linear accel. Little but of backpedaling. Little bit of lateral quickness. Everyone can compete at the same time
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Food for thought. Gymnasts often have overly developed biceps. Yet they don’t do any bicep curls
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D1 even after a loss we ate at a Brazilian Steakhouse. D2 we ate ham sandwiches made by coaches. Literally I made ham sandwiches for the players.
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Anyways here’s a drug tested mom of 2 weighing 150 pulling 510. Over 3 years of working together and still moving up in the same weight class
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9 Day Push Up Program. *recommended baseline of 20 for benefit. Time not reps, to improve you need to do more reps in shorter amount of time . Day 1- Test- as many push ups you can do in a minute. You can rest, reset if needed. But they have to be technically sound reps. 🧵1/3.
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One of my favorite tricep exercises to program for athletes . You’re always going to produce more force if you’re able to try to do it as fast as you can. Traditional skull crushers can be too docile, for that reason I like to keep these rolling tricep extensions in the mix
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Here’s an unorthodox variation I strongly believe shouldn’t be unorthodox . Worked up to doubles at 225. I’ve previously posted videos of the single arm DB version of this barbell version
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You have to feel your hips and hamstrings in the RDL. I like cues but honestly this may be better than any cue. Once you feel it you know what it should feel like
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Hard Truth. You don’t get slower from lifting . You get slower from not sprinting.
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FREE Low Rep Set Training. In addition to low rep sets, the industry will also adopt a new “training split”. It’s simply a Strength Cascade . 1 single movement pattern per day. Each set creates potentiation for the next. LIKE, RETWEET & FOLLOW and I’ll send you a whole week free
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Your team tired coming into lift?? Maybe straight from practice or early morning??. Here’s what you do:. Give them the aux.
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