Bent Knee Glute Raises are a fantastic option for a few reasons🔥 1: Less quad involvement compared to a hip thrust since the knee stays fixed 2: Hamstrings get a high degree of active insufficiency at the top of the movement because of simultaneous hip extension and knee flexion, making it a more pure glute movement 3: Solves the issue of stability and sliding in heavily weighted glute bridges 4: Set up is super easy in a team setting. Just roll a box over and weight the bar down! #RealTraining

Move big weight with high intent and keep watching all your numbers explode in-season👀🔥 @TiaTiti2024 370 lbs at .49 m/s @kjparkss 315 lbs at .50 m/s @PaigeMaynard99 270 lbs at .42 & .44 m/s

Movement over maxes🔥 Here is how we still get plyometric training even if it is post-practice: 1. Rotate the jump variation Rotating the jump selection ensures that we are building the skill set across a variety of landing and takeoff mechanics. We’ve also done Reactive Triple Broad Jumps and Skips for Height for example. 2. View it through a skill acquisition lens I will take hopping done once every couple weeks over not doing any hopping at all in-season and then having to teach the skill again once the off-season comes around. Touching all of the desired skills every couple of weeks will build a large movement library for each athlete so the skill doesn’t deteriorate! Can’t hide when you hop @McInnesWatson 3. Keep it competitive but don’t record numbers We don’t record distance or height on post-team practice lift days. The numbers are going to be skewed by practice workload and thus won’t be a good measure of what needs alteration within the program. #RealTraining

RT @HerdSB: 𝐇𝐞𝐫𝐝 𝐖𝐢𝐧𝐬! #WeAreMarshall

Create competition to maximize intent as a coach🔥 Med Ball Throws? Pair them up and have them try to beat each other or put them on a radar gun Jumps? Rank within position by jump height or power index or have matchups Sprints? Rank within position by top speed or momentum or have matchups Weights? Rank within position by the highest weights at a certain speed with VBT or record heaviest weights by relative strength or have matchups Find a way to gamify everything The more the athletes can see that everything has a purpose and can be ranked or result in a win or loss, the better the outcome because of the increase in intent! #RealTraining

19/21 with Vertical Jump PRs the week of the first game👀🔥 The biggest point of emphasis: Maintenance in-season is a myth! Teams that take a maintenance mentality do the equivalent of taking the foot off the gas without actually having any gas in the tank. If you want to be at your best in speed, power, and strength attributes as the season goes on and not bleed out towards the end, actually train HARD to keep those outputs! Bonus: the players love it when they understand and see how their training is helping them get better and it creates an even more positive feedback loop👀 #RealTraining

the best Marshall logo🔥🦬

Speed kills🔥 The most potent CNS stimulus you can give an athlete 1: Time before practice 2: Give them a 30 yd Run-In 3: Let them Fly 10 4: Reap the rewards @paigesimpsonn10 18.77 mph @DiamondLeslie31 18.59 mph @PaigeMaynard99 18.43 mph

@thereallsu777 @HerdBaseball @HerdZone @BrandonBru34 Always gamify training to get better results!

@SprintTheory @HerdBaseball @HerdZone A multi-joint muscle shortening across both joints and losing ability to produce force because it is becoming overly shortened is quite literally the definition of active insufficiency. Hence why I said “high degree” in my original statement and did not say “maximal degree”.

@SprintTheory @HerdBaseball @HerdZone

@Coach_DonGreen @HerdBaseball @HerdZone Yup! That’s why I put point #3. I love Weighted Glute Bridges, but unless you have a ton of items the athlete can press into that doesn’t raise them up and turn it into a thrust, you really can’t program them in the team setting. This solves that issue

@Coach_DonGreen @HerdBaseball @HerdZone It doesn’t for multiple reasons. 1. The whole point here is to get to Hip Extension by maintaining Knee Flexion the whole time 2. We want peak resistance when the Glutes are the prime mover and have as little assistance from the Hamstrings as possible

I think your comment is in good faith so I will respond. 1: This amount of added weight is overkill so the athletes fully understand it’s not going anywhere 2: It is a very tight fit with an emphasis on a vertical shin. That wedge created locks everything in place 3: The barbell can’t slip forward, the angle of the J-hook is much steeper than it appears in video

@Brandon_L_Davis @Tyry202 I will find my data sheet from Gardner-Webb and get back to you when I find it!

RT @mzerkleee: 🚨 Coaches, I know we’re all guilty of this. We always think more is better. More is working harder, but “Don’t add addition…

Training load management is the most critical part of physical progress during the preseason and in-season. This is week 3 of the preseason and we had 69.5% of the team hit a new Acceleration-dominant sprint PR. This doesn’t happen by accident! If you’re familiar with the Pareto Principle, the underlying concept is that just a few decisions will cause the majority of the outcomes. In training, this means that a few decisions will cause the majority of the outcomes you get physically. Here are the 3 biggest decisions the awesome SB staff and I collaborated on to help the team the most physically. 1. Sprint Timing Pre-Practice We time a short distance and long distance sprint pre-practice 2x a week. To get faster, time when fresh. Timing post-practice is a poor allocation of training load because it is adding more training volume without the benefit of getting faster. 2. Eliminating Sunday conditioning sessions Softball is an output based sport. This means that conditioning needs to be defined as the ability to repeat high outputs. To be able to repeat high outputs, the athlete needs to have a high output. Running 17 MPH or throwing 65 MPH in the 7th inning is not going to happen if they can’t sprint or throw those speeds while fully fresh. By managing training loads and emphasizing outputs, a more conditioned athlete with a higher ceiling is created. 3. Rewarding outputs In the weight room, the athlete is shut down once they hit a new Momentum PR on the VBT units. Their body just did something it has never done before. They are clearly recovering well from practice + training. Don’t add additional training load to recover from for the sake of filling an arbitrary amount of time. #RealTraining

550 lb Trap Bar Deadlift @ .48 m/s for @Ethan_Murdoch34 of @HerdBaseball 🔥 Highest momentum score on the team for reps completed between .35-50 m/s I think it is important to reward a speed parameter and grade by momentum within heavy strength work for 3 reasons in particular: 1. Rep quality goes up 2. Intent goes up 3. Going heavier at the cost of speed isn’t rewarded. Just because this is not a speed exercise does not mean we don’t want to move it as fast as possible! #RealTraining

Both volume and duration of output factor in, which makes a Moderate day work really well for team sport athletes as a built in ramp up. You still touch High CNS components, but in a reasonable volume. “Dosage makes the poison” @pntrack Our Starting Pitcher that throws 95 pitches in 6 innings has a very different stimulus and road to recovery than a Relief Pitcher who threw 5 pitches in 1 inning. Same concept with why pitchers throw bullpens a couple days after a game. Touch the intensity, but back off the volume to be able to recover while also using it to ramp up for the next outing.