Coach's Corner
Just a glimpse of the awesomeness happening with Coach Julio, as well as training advice
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Attending the National Strength & Conditioning Association (NSCA) Combat Sports Strength & Conditioning Clinic
This was a two-day clinic at the state-of-the-art UFC Performance Institute in Las Vegas, NV. Speakers included elite strength & conditioning coaches from the worlds of boxing, judo, mixed martial arts, and other Olympic combat sports are delivering the most cutting-edge topics and best practices in strength & conditioning for combat sports.
Attending the National Strength & Conditioning Association (NSCA) Rocky Mountain Regional Conference
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This was a one-day clinic at the Arizona State University Carson Student Athlete Center in Tempe, AZ. Speakers included elite strength & conditioning coaches, physical therapists and researchers.
Squat Exercises
Most strength & conditioning experts agree that squats are the fundamental exercise in building a strong foundation in the legs. As a former collegiate rower, squats are most definitely not something I will leave out in training programs.
Horizontal Push Upper Body
Horizontal push requires strong pectoral muscles, as well as shoulder stability. The most popular exercises in the horizontal push group includes the bench press and push up.
Vertical Push Upper Body
The shoulders are a fascinating design. Developing shoulders for aesthetics or performance requires precision and attention to great form because of their vulnerability to injury.
Anterior Core Stability
Anterior core muscles are the most popularly trained of the core muscles, most prominently the abs. This is a definite must for those looking to get a great beach body or compete in a physique competition.
Medicine Ball Side-to-Side Plank
Medicine Ball Vertical Chop with Slam
Lateral Core Stability
This includes the oblique muscle in the midsection. Lateral core muscles are what keeps you from swaying side to side when performing a back squat.
Rotational Core Exercises
Highly important muscle group for those that like to play golf, tennis, baseball, softball, boxing, and pretty much any sport that requires strong rotational power.
Accessory Exercises
While these muscles are mostly trained for aesthetics, they also serve a functional purpose in support of the big muscles in the body.
Cable Single Supine Grip Tricep Extension
Cable Single Neutral Grip Tricep Extension
Supinated Grip EZ Bar Arm Curl
Lying Bilateral Cable Tricep Extension
Lying Unilateral Cable Tricep Extension
Lunge Exercises
Lunging exercises focus on building unilateral leg strength, which is helpful in reducing strength imbalances and improving overall leg strength.
Horizontal Pull Upper Body
Much like the squat, the horizontal pull is the second most important movement in the sport of rowing. The movement targets the upper body’s back muscles.
Pronated Grip Seated Cable Row
Supinated Grip Seated Cable Row
Wide Neutral Grip Seated Cable Row
Vertical Pull Upper Body
The vertical pull movement primarily targets the latissimus dorsi, the large muscles in the back.
Lat Pulldown Wide Neutral Grip
Single Arm Lat Pulldown Supinated Grip
Single Arm Lat Pulldown Neutral Grip
Weighted Slow Eccentric Chin-Up
Hinge Leg Exercises
Posterior leg strength includes building the hamstrings and glutes. Glutes are amongst the most popularly trained muscles for females, but few may realize that they are also categorized as core muscles.
Posterior Core Stability
The most ignored of the core muscles, but, in my opinion, the most important. This includes back muscles that line the spine and the glutes. Inadequate posterior core strength can leave you vulnerable to back injury.
Mobility & Warm-Up Exercises
In order to build up the body, you need to adequately take care of your body.
Glute Exercises
Glutes get attention most commonly because of aesthetic reasons, but they also play a major role in sprinting and reducing back pain.
Cable Hip Abduction
Hip Thrust Circuit
Banded Standing Hip Hinge Abduction
Extended Range Side Lying Hip Abduction